Vertical Jump Training Checklist

Track your vertical jump training progress with this comprehensive checklist. Consistently following this program can help increase your vertical jump by developing explosive power, strengthening the right muscle groups, and improving technique.

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Pre-Training Assessment

• Measure current vertical jump height
  Record your baseline jump height using a Vertec device, jump mat, or wall touch method
• Check for muscle imbalances
  Perform basic assessment of quad/hamstring strength ratio and ankle mobility
• Record body weight
  Track weight throughout training to optimize power-to-weight ratio

Strength Training (2-3x per week)

• Squats (4 sets of 4-6 reps at 80-85% 1RM)
  Focus on proper depth and driving through heels
• Deadlifts (3 sets of 5 reps at 75-80% 1RM)
  Maintain neutral spine and focus on hip drive
• Bulgarian split squats (3 sets of 8-10 per leg)
  Control descent and focus on driving up explosively
• Calf raises (4 sets of 15-20 reps)
  Perform both seated and standing variations
• Hip thrusts (3 sets of 10-12 reps)
  Focus on full glute contraction at the top of the movement

Plyometric Training (2-3x per week)

• Box jumps (4 sets of 6-8 reps)
  Focus on landing softly and step down rather than jumping down
• Depth jumps (3 sets of 5 reps)
  Step off box (18-24"), land, and immediately jump as high as possible
• Broad jumps (3 sets of 5 reps)
  Focus on explosive horizontal distance, land softly
• Tuck jumps (3 sets of 8 reps)
  Jump and bring knees to chest, land softly
• Single-leg bounds (3 sets of 6 per leg)
  Focus on height and distance, maintain balance

Core Training (2-3x per week)

• Hanging leg raises (3 sets of 10-15 reps)
  Focus on engaging lower abs and controlling the movement
• Planks (3 sets of 45-60 seconds)
  Maintain neutral spine and engage core throughout
• Russian twists (3 sets of 20 reps)
  Rotate from the core, keep back straight
• Medicine ball slams (3 sets of 10 reps)
  Use full body force, engage core throughout

Mobility & Recovery

• Dynamic warm-up (before each session)
  Include high knees, butt kicks, leg swings, arm circles
• Static stretching (after each session)
  Hold each stretch for 20-30 seconds, focus on legs and hips
• Foam rolling (3-4x per week)
  Target calves, quads, hamstrings, IT bands, and glutes
• Contrast bath/shower for legs (after intense sessions)
  Alternate between hot (2 min) and cold (1 min) for 15 minutes
• Proper sleep (7-9 hours per night)
  Quality sleep is essential for muscle recovery and growth

Nutrition & Hydration

• Protein intake (1.6-2g per kg of bodyweight daily)
  Distribute protein intake evenly throughout the day
• Post-workout nutrition (within 30-60 minutes)
  Combination of protein (20-30g) and carbs (40-60g)
• Hydration (minimum 3-4 liters per day)
  Increase intake on training days and in hot weather
• Anti-inflammatory foods
  Include berries, fatty fish, nuts, leafy greens, turmeric

Progress Tracking

• Re-test vertical jump height (every 4 weeks)
  Use the same measurement method as baseline for consistency
• Strength progress tracking (weekly)
  Record weights and repetitions for key exercises
• Track body weight changes (weekly)
  Monitor weight to optimize power-to-weight ratio
• Video analysis of jump technique (bi-weekly)
  Record jumps from side view to analyze technique improvements

Remember: Consistency is key. Follow this checklist for 8-12 weeks for noticeable improvements in your vertical jump.

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