The Best 6-Week Vertical Jump Program (Free)

6 Week Vertical Jump Program Written By Experienced Personal Trainer 

 

As a personal trainer, I understand the importance of developing a solid program to improve your vertical jump. A well-structured and consistent training plan can help you increase your power, speed, and explosiveness, leading to a higher vertical jump.

Here is a six-week program that can help you improve your vertical jump:

Week 1

Day 1:

  • Warm-up: 5-10 minutes of cardio to increase blood flow and body temperature.
  • Squat jumps: 3 sets of 10 reps, focus on jumping as high as possible with each rep.
  • Lunges: 3 sets of 10 reps on each leg, add weight if necessary.
  • Calf raises: 3 sets of 15 reps, use weight if necessary.
  • Cool-down: 5-10 minutes of static stretching.

Day 2:

  • Warm-up: 5-10 minutes of cardio.

  • Plyometric push-ups: 3 sets of 10 reps, explosively push yourself up so your hands leave the ground.

  • Medicine ball slams: 3 sets of 10 reps, squat and explode up to throw the ball down.

  • Step-ups: 3 sets of 10 reps on each leg, use weight if necessary.

  • Cool-down: 5-10 minutes of static stretching.

Week 2

Day 1:

  • Warm-up: 5-10 minutes of cardio.

  • Box jumps: 3 sets of 10 reps, jump onto a box or platform as high as possible.

  • Romanian deadlifts: 3 sets of 10 reps, use weight if necessary.

  • Standing long jumps: 3 sets of 10 reps, jump as far as possible with each rep.

  • Cool-down: 5-10 minutes of static stretching.

Day 2:

  • Warm-up: 5-10 minutes of cardio.

  • Single-leg hops: 3 sets of 10 reps on each leg, hop as high as possible on one leg.

  • Depth jumps: 3 sets of 10 reps, step off a box or platform and immediately jump as high as possible.

  • Bulgarian split squats: 3 sets of 10 reps on each leg, use weight if necessary.

  • Cool-down: 5-10 minutes of static stretching.

Week 3

Day 1:

  • Warm-up: 5-10 minutes of cardio.
  • Broad jumps: 3 sets of 10 reps, jump as far as possible with each rep.
  • Deadlifts: 3 sets of 10 reps, use weight if necessary.
  • Alternating box jumps: 3 sets of 10 reps, jump onto one box, then the next, as quickly as possible.
  • Cool-down: 5-10 minutes of static stretching.

Day 2:

  • Warm-up: 5-10 minutes of cardio.
  • Tuck jumps: 3 sets of 10 reps, jump as high as possible and bring your knees up to your chest.
  • Clean and jerks: 3 sets of 10 reps, use weight if necessary.
  • Skater jumps: 3 sets of 10 reps on each leg, jump side to side as far as possible.
  • Cool-down: 5-10 minutes of static stretching.

Week 4

Day 1:

  • Warm-up: 5-10 minutes of cardio.
  • Squat jumps with weight: 3 sets of 10 reps, hold a weight in your hands or wear a weight vest.
  • Sumo deadlifts: 3 sets of 10 reps, use weight if necessary.
  • Double-leg bounds: 3 sets of 10 reps, jump as far as possible with both legs.
  • Cool-down: 5-10 minutes of static stretching.

Day 2:

  • Warm-up: 5-10 minutes of cardio.
  • Depth jump to box jump: 3 sets of 10 reps, step off a box or platform and immediately jump onto a box or platform.
  • Step-up jumps: 3 sets of 10 reps on each leg, jump onto a box or platform with each rep.
  • Cool-down: 5-10 minutes of static stretching.

Week 5

Day 1:

  • Warm-up: 5-10 minutes of cardio.
  • Snatches: 3 sets of 10 reps, use weight if necessary.
  • Plyometric lunges: 3 sets of 10 reps on each leg, explosively jump and switch legs.
  • Depth jumps to long jumps: 3 sets of 10 reps, step off a box or platform and immediately jump as far as possible.
  • Cool-down: 5-10 minutes of static stretching.

Day 2:

  • Warm-up: 5-10 minutes of cardio.
  • Single-leg box jumps: 3 sets of 10 reps on each leg, jump onto a box or platform with one leg.
  • Power cleans: 3 sets of 10 reps, use weight if necessary.
  • Skips for height: 3 sets of 10 reps on each leg, skip as high as possible.
  • Cool-down: 5-10 minutes of static stretching.

Week 6

Day 1:

  • Warm-up: 5-10 minutes of cardio.
  • Barbell squat jumps: 3 sets of 10 reps, hold a barbell on your back or in front of you while jumping.
  • Split squat jumps: 3 sets of 10 reps on each leg, jump while in a split squat position.
  • Standing triple jump: 3 sets of 10 reps, jump three times in a row as far as possible.
  • Cool-down: 5-10 minutes of static stretching.

Day 2:

  • Warm-up: 5-10 minutes of cardio.
  • Single-leg depth jumps: 3 sets of 10 reps on each leg, step off a box or platform with one leg and immediately jump as high as possible.
  • Box jump to depth jump: 3 sets of 10 reps, jump onto a box or platform and then step off into a depth jump.
  • Alternating single-leg jumps: 3 sets of 10 reps on each leg, jump back and forth between two boxes or platforms.
  • Cool-down: 5-10 minutes of static stretching.

Tips for Success

  • Always warm-up properly before starting the workout to prevent injury.
  • Start with a weight or height that is manageable and increase it gradually over time.
  • Aim for full range of motion in each exercise to maximize the benefits.
  • Rest for at least one minute between each set to allow for recovery.
  • Make sure to cool down and stretch after each workout to help with recovery and prevent injury.

The Final Jump

By following this six-week program, you can improve your vertical jump and take your athleticism to the next level.

As a personal trainer, I recommend following this program consistently and tracking your progress to see the results of your hard work. Best of luck in your training journey!

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