The best vertical jump programs will incorporate a variety of exercises to improve an athlete’s explosiveness. The most demanding and potentially beneficial jumping drills are depth jumps. Begin using boxes about 10 inches high and progress to heights of 15 – 20 inches. Start by stepping off (not jumping from) the bench or box and immediately upon landing perform the movement described in each exercise. Each jump requires powerful arm action for maximum results.
- Vertical Jumps – Step off one box and jump for maximum height using arms vigorously.
- Single Box Jumps – Step off the box backwards and immediately jump back upward onto the same box
- Box Jumps – Step off one box and jump upward onto a second, higher box
- Jump Over Box – Step off one box and upon landing jump over a second box
- Series of Box Jumps – Set up a line of 6-10 boxes. Step off the first box and jump up on to the second. Repeat this sequence for the series of boxes. Vary the distance between boxes to emphasize height or distance.
When a new exercise is performed it is recommended that it be performed for one set of 10-12 jumps only. After performing an exercise for three consecutive workouts, a second set of 10-12 jumps is added. Three sets of any specific exercise above is the limit. By utilizing a variety of exercises, the workouts will be interesting and challenging, while at the same time developing the body for maximum jumping, leaping, and speed.