Jump Training Program Example

Phase I

Week 1: 

1. 180 Jumps: 
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds, then repeat in reverse direction
4. 1 x 6
2. Bounding in place: 
1. jump from one leg to the other
2. straight up and down
3. progressively increasing rhythm and height
4. 2 x 15
3. Jump, Jump, Jump, Vertical: 
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead
2. bounce up and down off toes.
3. 3 x 15 seconds 

Week 2: 

1. 180 Jumps:
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds
4. then repeat in reverse direction
5. 1 x 6
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 15
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 20seconds

Week 3: 

1. 180 Jumps:
1. 2 foot jumps, rotate 180 degrees in midair
2. hold landing 2 seconds, then repeat in reverse direction
3. 1 x 8
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 20
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 6
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 6
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 30seconds

Phase II

Week 4: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 5 

Phase III

Week 5: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 15
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 6

Week 6: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
6. Hop, Hop, Stick:
1. single-legged hop, stick second landing for 5 seconds
2. increase distance of hop as technique improves
3. 1 x 8

Week 7: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.      Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     icrease distance of hop as technique improves

c.     1 x 8

Week 8: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.     Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     increase distance of hop as technique improves

c.     1 x 10