Being able to increase the height and distance you can jump requires that you increase your leg strength, or the amount of force your legs can produce, as well as your leg power, which is the ability of your legs to produce that force quickly. Athletes are interested in improving their jumping abilities as it translates to better performance in their sport. A training program designed to increase your leg strength and power will include strength training and plyometric exercises.
Build A Strength Base
Step 1
Complete eight weeks of general strength training. General strength training consists of developing all major muscle groups in your body using basic weight training exercises. Complete three days of training per week. Schedule your workout on alternate days. For example, you could train on Monday, Wednesday and Friday.
Step 2
Complete three sets of 10 repetitions each of back squat, lunges, deadlifts, bench press, pull-ups and overhead press. This battery of exercises will give you a strength base and prepare your body for more intensive and explosive exercises.
Step 3
Rest one to two minutes in between each set and one to three minutes in between each exercise.
Strength And Power Training
Step 1
Complete eight weeks of strength and power training. You will maintain the general strength training workout you previously completed and also incorporate more power while doing weight training exercises. Your training schedule remains at three days per week.
Step 2
Lower the general strength training exercises to three sets of six to eight repetitions each. Add three sets of six repetitions of the power exercises, which include hang cleans and snatch and split jerks to your workout regime.
Step 3
Rest two to four minutes between sets of the power exercises. Maintain a one to two minute rest in between each general strength training exercise.
Power And Plyometric Training
Step 1
Complete eight weeks of power training. Every exercise that you will complete during this eight week period should be done explosively, or as fast as you can. The number of training days lowers to two, with at least 72 hours of rest in between sessions, for example, Monday and Thursday or Tuesday and Friday.
Step 2
Incorporate plyometric exercises into your workout program. Complete your power exercises of hang cleans and snatch and split jerks and then move outside for plyometric exercises. Complete two sets of eight repetitions of each of the plyometric exercises, which include squat jumps, standing long jump, bounds and depth jumps.
Step 3
Rest two to four minutes between sets of both the power and plyometric exercises.
Tips and Warnings
- Concentrate on quality over quantity. If you’re unable to complete all of the assigned repetitions or exercises without sacrificing your form, you should stop immediately. Only complete the number of repetitions and exercises that you comfortably can.
- Plyometric exercises place significant strain on your ankle, knee and hip joints. Be sure to land softly from any plyometric jump. Land with soft knees and allow your legs to give a bit as you strike the ground.
Things You'll Need
- Weight equipment
- Plyometric box
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