Vertical Jump

Eight weeks to gain vertical jump: this program to jump higher runs a strength block and a spring block back to back, with a wall test to track your progress week after week. It is meant to complement your basketball, volleyball or handball training, not replace it, and fits alongside a busy competition calendar.

Who is it for?

This program complements the training of intermediate-level athletes practising a jump-heavy sport, basketball, volleyball or handball, who want to add jump-specific work to their preparation. It needs a stable box, a barbell or dumbbells and a wall for the reference test. Three sessions a week over eight weeks, added on top of your team training without ever replacing it.

The method

Two four-week phases. The first builds what makes you jump high: relative strength on squats, lunges and hip hinge, controlled eccentrics, calves and tendons loaded, landing mechanics learned before chasing any height, with countermovement technique set from day one. The second converts that strength into height: progressive plyometrics at the start of each session, from pogo hops to depth jumps, counted jumps and refined landings, while strength is maintained behind it with heavier loads and a maximal speed intent on every rep. Every sheet lists sets, reps, tempo and rest for the full eight weeks.

How much extra time does this add to my basketball or volleyball training?

Three sessions a week, added on top of your team training without replacing it. Volume stays calibrated to avoid stacking up fatigue.

Are a box and dumbbells enough for vertical jump work?

A stable box, a barbell or dumbbells and a wall for the test are enough. It is standard gym equipment.

What if I am new to plyometrics?

The first phase builds strength and landing mechanics before any height work: plyometrics only arrive in the second phase, once the basics are firmly in place and landings feel controlled.

What the program includes

• 8 weeks · 2 phases · 3 sessions / week · Intermediate
• Equipment : sturdy box · barbell or dumbbells · a wall
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Strength (weeks 1 to 4) : Build what makes you jump high: relative strength on squat, lunges and hip hinge, controlled eccentrics, loaded calves and tendons, landings learned before any height, and countermovement technique set from day one.
• Phase 2 · Power (weeks 5 to 8) : Convert strength into height: progressive plyometrics first in the session, from pogos to drop jumps, counted jumps and perfect landings · strength maintained behind with heavier loads and maximal speed intent on every rep.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.