Vertical Jump Training Plan in week

Vertical Jump Training Program

⚠️ Always warm up properly before starting any exercise session and maintain proper form throughout. If you experience any pain, stop immediately and consult a healthcare professional.

Week-Long Progressive Program

💡 Progress through these levels based on your comfort and ability. Don't rush - proper form is crucial for both results and injury prevention.

Beginner Level (Days 1-2)

Exercises:

• Bodyweight squats: 3 sets of 12-15 reps
• Calf raises: 3 sets of 15-20 reps
• Jump rope: 3 sets of 30 seconds
• Ankle hops: 3 sets of 20 seconds
• Box step-ups: 3 sets of 10 reps each leg

Rest 60-90 seconds between sets

Intermediate Level (Days 3-4)

Exercises:

• Jump squats: 4 sets of 10-12 reps
• Depth jumps (low height): 3 sets of 8 reps
• Single-leg calf raises: 3 sets of 12 reps each leg
• Broad jumps: 3 sets of 6 reps
• Lunges with jump switch: 3 sets of 10 reps each leg

Rest 90-120 seconds between sets

Advanced Level (Days 5-6)

Exercises:

• Box jumps (increasing height): 4 sets of 6-8 reps
• Depth jumps to box jump: 3 sets of 6 reps
• Weighted jump squats: 4 sets of 8 reps
• Tuck jumps: 3 sets of 8 reps
• Single-leg box jumps: 3 sets of 5 reps each leg

Rest 2-3 minutes between sets

Recovery Day (Day 7)

Recovery Activities:

• Light stretching (focus on legs and lower back)
• Foam rolling (calves, quads, hamstrings)
• Light walking or swimming
• Adequate hydration and nutrition

Training Tips:

• Focus on explosive movement and proper landing technique
• Stay hydrated throughout your training
• Get adequate sleep (7-9 hours) for recovery
• Maintain a protein-rich diet to support muscle recovery
• Listen to your body and adjust intensity as needed

Signs to Stop Training:

• Sharp or sudden pain in joints or muscles
• Excessive fatigue or dizziness
• Persistent soreness that doesn't improve
• Abnormal swelling in joints