10-Minute Vertical Jump Training Schedule
| Time | Exercise | Description | Intensity | Reps/Sets |
|---|---|---|---|---|
| 0-2 minutes | Dynamic Warm-up | High knees, leg swings, ankle bounces | Low | 30 seconds each |
| 2-4 minutes | Squat Jumps | Explosive jumps from squat position | Moderate | 3 sets of 8 reps |
| 4-6 minutes | Box Jumps | Jump onto elevated platform (or simulate) | High | 3 sets of 6 reps |
| 6-8 minutes | Depth Jumps | Step off platform and jump immediately | High | 3 sets of 5 reps |
| 8-10 minutes | Plyometric Lunges | Alternating jump lunges | Moderate-High | 3 sets of 10 reps |
Note: Rest 30 seconds between sets. Adjust intensity and height based on your fitness level. Always maintain proper form to prevent injury.
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