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Strength at home

Vertical jump workout: landings, jumps and strength

In trials, jump training added about 5 to 9% to people's vertical jump, and pairing it with strength work did at least as well. This session starts with landings, moves to box and broad jumps, then low depth jumps, with about 80 jumps and landings in total, followed by squats, hinges and calf raises. Do the warm-up, the jump block for your week and the strength block, twice a week, two days apart. You need a sturdy box or step of 30 to 45 cm and a pair of dumbbells or a kettlebell.

40 minIntermediate16 movesA step · A bench or box · A dumbbell · A wallCalves · Hip flexors · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (every session)

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Ankle bounces (mini pogo)2 × 10
    Beginner · Calves, Shins · 3D demoStiff ankles, quiet feetHarder: Pogo hops
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Snapdown to athletic landing2 × 5
    Beginner · Quads, Glutes, Hamstrings · 3D demoFreeze each landing for 2 s: hips back, knees over your toesHarder: Box drop landing

Weeks 1 to 2: landings and small jumps (about 50 contacts)

Rest 60 s between sets

  1. Box drop landing3 × 5
    Intermediate · Quads, Glutes, Hamstrings · 3D demoStep off a 20 to 30 cm step, land on both feet and stick itEasier: Snapdown to athletic landingHarder: Depth jump
  2. Jump squat3 × 5
    Intermediate · Quads, Glutes, Calves · 3D demoQuick dip, swing your arms, jump as high as you can, land quietlyEasier: Bodyweight squatHarder: Box jump
  3. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoEnd the set if your landings get loudEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops

Weeks 3 to 5: box and broad jumps (about 55 contacts)

Rest 60 to 90 s between sets

  1. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
  2. Box jump4 × 4
    Intermediate · Quads, Glutes, Calves · 3D demoA box you clear easily. Step down; don't jump downEasier: Jump squatHarder: Depth jump
  3. Rocket jump (jump and reach)3 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoSwing your arms and reach as high as you canEasier: Standing long jumpHarder: Box-to-box depth jump
  4. Standing broad jump with stuck landing3 × 3
    Intermediate · Glutes, Quads, Hamstrings · 3D demoHold each landing for 2 sEasier: Snapdown to athletic landingHarder: Single-leg hop and stick

Weeks 6 to 8: depth jumps (about 55 contacts)

Rest 90 s to 2 min between sets

  1. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
  2. Depth jump3 × 4
    Advanced · Quads, Glutes, Calves · 3D demoStep off a box of about 30 cm and spring straight up: short, quiet contactsEasier: Box drop landingHarder: Depth jump to a second box
  3. Box jump3 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoEasier: Jump squatHarder: Depth jump
  4. Single-leg hop and stick2 × 3 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoStick each landing for 2 s, knee over your middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Strength (every session)

Rest 2 to 3 min between sets

  1. Dumbbell goblet squat3 × 6 to 8
    Intermediate · Quads, Glutes, Abs · 3D demoStop 2 to 3 reps short of failure. In a gym: barbell back squats, 3 or 4 sets of 4 to 6Easier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell Romanian deadlift3 × 8
    Intermediate · Hamstrings, Glutes, Back · 3D demoLower for 3 s, stop before your back roundsEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  3. Rear-foot-elevated split squat (Bulgarian split squat)2 × 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Reverse lungeHarder: Split squat jump
  4. Single-leg calf raise from a step2 × 10 to 12 each leg
    Intermediate · Calves · 3D demoSlow up, slower downEasier: Slow calf raiseHarder: Single-leg pogo hops

Test (every 4 weeks, optional)

  1. Rocket jump (jump and reach)3 jumps, 1 to 2 min apart
    Intermediate · Quads, Glutes, Calves · 3D demoMeasure with a phone app or a chalk mark on a wall, the same way every time. Keep your bestEasier: Standing long jumpHarder: Box-to-box depth jump

Tips

  • Twice a week, at least two days apart, for 8 weeks. Do your jumps first, while you're fresh.
  • Count your jumps and landings: about 80 a session, warm-up included, suits beginners, on expert advice. In volleyball trials, programmes with far more jumps a session did no better, though that's a comparison across studies rather than a head-to-head trial.
  • End a set when your landings get loud or your jumps get lower.
  • Keep running intervals and other hard cardio at least 3 hours away, or on another day.
  • Skip long static stretches just before you jump: a moving warm-up is better.
  • Bone pain in one spot, Achilles pain, or pain below the kneecap: stop jumping and see our pain guides.
  • Under 16? Do this with a coach watching, using body weight and light weights.
  • If you leak when you land, build up pelvic floor exercises and lower-impact work first.
  • After 8 weeks, keep 1 or 2 sessions a week, or move on to the advanced plyometric workout.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the vertical jump workout: landings, jumps and strength take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, A bench or box, A dumbbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 14 of its 16 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.