Athletic Elevation Drills
vertical leap training
Maximize your vertical leap with our 3 month program
Vertical Leap Program
Month 1 Building The Foundation
Week 1
Summary: This week focuses on establishing your foundation with lighter weights and high reps to focus on form of movements and gain familiarity by repping out plyometrics and developing a baseline.Â
Monday (Plyometric & Light Weight):
- Stretching (5 min): Hamstring stretches, calf stretches, quad stretches.
- Warm-Up (10 min): Jump rope, high knees, butt kicks.
- Workout (1 hour):
- Box Jumps: 4 sets of 10 reps – Jump onto a sturdy box with explosive power, landing softly.
- Lateral Bounding Jumps: 4 sets of 15 reps – Jump side to side over a line, focusing on power and control.
- Goblet Squats on Balance Ball: 4 sets of 12 reps – Hold a dumbbell close to your chest while performing squats on a balance ball.
- Explosive Lunges: 4 sets of 10 reps per leg – Perform lunges with an explosive jump switch.
- Quick Feet on Bench: 4 sets of 20 seconds – Rapidly alternate feet on a low bench.
- Ankle Hops: 4 sets of 15 reps – Perform small, quick hops focusing on ankle strength.
- Core:
- Planks: 4 sets of 1 min
- Russian Twists: 4 sets of 15 reps per side – Sit on the floor, lean back slightly, and twist your torso from side to side holding a medicine ball.
- Cool Down (5 min): Static stretching focusing on lower body.
Wednesday (Heavy Strength):
- Stretching (5 min): Dynamic leg swings, arm circles, hip flexor stretches.
- Warm-Up (10 min): Light jogging, dynamic stretches.
- Workout (1 hour):
- Trap Bar Deadlifts: 5Â sets of 5 reps – Stand inside the hex bar, squat down and grasp the handles, and lift by straightening your legs and back.
- Heavy Sled Pushes: 4 sets of 20 yards – Push a weighted sled across the floor as quickly as possible.
- Front Squats (Light Weight): 4 sets of 12 reps – Hold the barbell on your front shoulders, perform squats.
- Step-Ups with Medicine Ball: 4 sets of 10 reps per leg – Step onto a bench holding a medicine ball, drive your knee up explosively.
- Ankle Stability Exercises:
- Single-Leg Balance on Balance Pad: 4 sets of 1 min each leg – Stand on one leg on a balance pad, hold for stability.
- Core:
- Leg Raises: 4 sets of 15 reps – Lie on your back, lift your legs up to 90 degrees and slowly lower them.
- Medicine Ball Slams: 4 sets of 15 reps – Lift a medicine ball overhead and slam it into the ground.
- Cool Down (5 min): Static stretching focusing on lower body.
Friday (Stability & Explosion):
- Stretching (5 min): Hamstring stretches, calf stretches, quad stretches.
- Warm-Up (10 min): Jump rope, high knees, butt kicks, stationary bike.
- Workout (1 hour):
- Depth Jumps: 5 sets of 10 reps – Step off a box, land, and immediately jump as high as possible.
- One-Leg Pogo Jumps: 4 sets of 15 reps per leg – Jump continuously on one leg, focusing on ankle and calf power.
- Walking RDLs with Dumbbells: 4 sets of 12 reps per leg – Hold dumbbells, perform Romanian Deadlifts while walking forward.
- Explosive Step-Ups: 5 sets of 10 reps per leg – Step onto a bench explosively, drive the opposite knee up.
- Calf Raises: 4 sets of 20 reps – Explode up onto your toes, hold briefly, and lower back down.
- Core:
- Side Planks: 4 sets of 1 min each side – Hold a plank position on your side, balancing on one arm.
- Bicycle Crunches: 4 sets of 20 reps – Lie on your back, alternate bringing your elbow to the opposite knee.
- Cool Down (5 min): Static stretching focusing on lower body.
Week 1 Recap: This week focused on building foundational strength and explosive power. Plyometric exercises like box jumps and depth jumps enhance fast-twitch muscle fibers, crucial for vertical leap improvement. Strength training exercises like trap bar deadlifts build the necessary lower body strength. According to the National Strength and Conditioning Association (NSCA), incorporating both plyometrics and strength training is effective for improving vertical leap and athletic explosiveness (NSCA, 2016).
Month 1 Building The Foundation
Week 2
Summary: This week increases the intensity with heavier weights and more explosive exercises. This week’s focus is on building strength and power and stability behind our jump.Â
Monday (Heavy Strength):
- Stretching (5 min): Dynamic leg swings, arm circles, hip flexor stretches.
- Warm-Up (10 min): Light jogging, dynamic stretches.
- Workout (1 hour):
- Trap Bar Deadlifts: 4 sets of 5 reps – Stand inside the hex bar, squat down and grasp the handles, and lift by straightening your legs and back.
- Box Step-Ups with Heavy Weights: 4 sets of 10 reps per leg – Step onto a box with weights in hand, focusing on explosive power.
- Heavy Sled Pushes: 4 sets of 20 yards – Push a weighted sled across the floor as quickly as possible.
- Ankle Hops: 4 sets of 15 reps – Perform small, quick hops focusing on ankle strength.
- Core:
- Planks: 4 sets of 1 min
- Medicine Ball Slams: 4 sets of 15 reps – Lift a medicine ball overhead and slam it into the ground.
- Cool Down (5 min): Static stretching focusing on lower body.
Wednesday (Plyometric & Light Weight):
- Stretching (5 min): Hamstring stretches, calf stretches, quad stretches.
- Warm-Up (10 min): Jump rope, high knees, butt kicks.
- Workout (1 hour):
- Box Jumps: 4 sets of 10 reps – Jump onto a sturdy box with explosive power, landing softly.
- Lateral Bounding Jumps: 4 sets of 15 reps – Jump side to side over a line, focusing on power and control.
- Goblet Squats on Balance Ball: 4 sets of 12 reps – Hold a dumbbell close to your chest while performing squats on a balance ball.
- Explosive Lunges: 4 sets of 10 reps per leg – Perform lunges with an explosive jump switch.
- Ankle Stability Exercises:
- Single-Leg Balance on Balance Pad: 4 sets of 1 min each leg – Stand on one leg on a balance pad, hold for stability.
- Core:
- Russian Twists: 4 sets of 15 reps per side – Sit on the floor, lean back slightly, and twist your torso from side to side holding a medicine ball.
- Leg Raises: 4 sets of 15 reps – Lie on your back, lift your legs up to 90 degrees and slowly lower them.
- Cool Down (5 min): Static stretching focusing on lower body.
Friday (Heavy Strength):
- Stretching (5 min): Dynamic leg swings, arm circles, hip flexor stretches.
- Warm-Up (10 min): Light jogging, dynamic stretches.
- Workout (1 hour):
- Trap Bar Deadlifts: 4 sets of 5 reps – Stand inside the hex bar, squat down and grasp the handles, and lift by straightening your legs and back.
- Heavy Sled Pushes: 4 sets of 20 yards – Push a weighted sled across the floor as quickly as possible.
- Front Squats (Light Weight): 4 sets of 12 reps – Hold the barbell on your front shoulders, perform squats.
- Step-Ups with Medicine Ball: 4 sets of 10 reps per leg – Step onto a bench holding a medicine ball, drive your knee up explosively.
- Ankle Hops: 4 sets of 15 reps – Perform small, quick hops focusing on ankle strength.
- Core:
- Side Planks: 4 sets of 1 min each side – Hold a plank position on your side, balancing on one arm.
- Bicycle Crunches: 4 sets of 20 reps – Lie on your back, alternate bringing your elbow to the opposite knee.
- Cool Down (5 min): Static stretching focusing on lower body.
Week 2 Recap: This week focused on increasing the intensity with heavier weights and explosive exercises to build stability, strength and power. The combination of trap bar deadlifts and sled pushes targets the major muscle groups involved in jumping. According to research from the Journal of Strength and Conditioning Research, combining heavy strength training with explosive movements can significantly enhance vertical jump performance (Cormie et al., 2010).
Month 1 Building The Foundation
Week 3
Summary: Continuing to build on strength and explosive power with a balance of heavy lifting and plyometric exercises featuring explosive moments and volume reps.
Monday (Plyometric & Light Weight):
- Stretching (5 min): Hamstring stretches, calf stretches, quad stretches.
- Warm-Up (10 min): Jump rope, high knees, butt kicks.
- Workout (1 hour):
- Depth Jumps: 4 sets of 10 reps – Step off a box, land, and immediately jump as high as possible.
- One-Leg Pogo Jumps: 4 sets of 15 reps per leg – Jump continuously on one leg, focusing on ankle and calf power.
- Walking RDLs with Dumbbells: 4 sets of 12 reps per leg – Hold dumbbells, perform Romanian Deadlifts while walking forward.
- Explosive Step-Ups: 4 sets of 10 reps per leg – Step onto a bench explosively, drive the opposite knee up.
- Stair Sprint Challenge (“Sky Climber”): Sprint 10 floors, walk 10 floors, repeat until 100 floors are completed.
- Ankle Stability Exercises:
- Bosu Ball Squats: 4 sets of 12 reps – Perform squats while balancing on a Bosu ball to engage stabilizing muscles.
- Core:
- Planks: 4 sets of 1 min
- Russian Twists: 4 sets of 15 reps per side – Sit on the floor, lean back slightly, and twist your torso from side to side holding a medicine ball.
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- Cool Down (5 min): Static stretching focusing on lower body.
Wednesday (Heavy Strength):
- Stretching (5 min): Dynamic leg swings, arm circles, hip flexor stretches.
- Warm-Up (10 min): Light jogging, dynamic stretches.
- Workout (1 hour):
- Trap Bar Deadlifts: 4 sets of 5 reps – Stand inside the hex bar, squat down and grasp the handles, and lift by straightening your legs and back.
- Heavy Sled Pushes: 4 sets of 20 yards – Push a weighted sled across the floor as quickly as possible.
- Front Squats (Light Weight): 4 sets of 12 reps – Hold the barbell on your front shoulders, perform squats.
- Bulgarian Split Squat to Lunge (“Split-Lunge Combo”): 4 sets of 10 reps per leg – Start in a Bulgarian split squat, explode up, and transition into a forward lunge.
- Ankle Stability Exercises:
- Single-Leg Balance on Balance Pad: 4 sets of 1 min each leg – Stand on one leg on a balance pad, hold for stability.
- Core:
- Leg Raises: 4 sets of 15 reps – Lie on your back, lift your legs up to 90 degrees and slowly lower them.
- Medicine Ball Slams: 4 sets of 15 reps – Lift a medicine ball overhead and slam it into the ground.
- Cool Down (5 min): Static stretching focusing on lower body.
Friday (Plyometric & Light Weight):
- Stretching (5 min): Hamstring stretches, calf stretches, quad stretches.
- Warm-Up (10 min): Jump rope, high knees, butt kicks.
- Workout (1 hour):
- Box Jumps: 4 sets of 10 reps – Jump onto a sturdy box with explosive power, landing softly.
- Lateral Bounding Jumps: 4 sets of 15 reps – Jump side to side over a line, focusing on power and control.
- Goblet Squats on Balance Ball: 4 sets of 12 reps – Hold a dumbbell close to your chest while performing squats on a balance ball.
- Explosive Lunges: 4 sets of 10 reps per leg – Perform lunges with an explosive jump switch.
- Lunge to Step-Up (“Lunge-Step Combo”): 4 sets of 10 reps per leg – Perform a forward lunge, then step onto a bench and drive the knee up.
- Ankle Stability Exercises:
- Single-Leg Hops on Balance Pad: 4 sets of 15 reps per leg – Hop on one leg on a balance pad to improve ankle strength and stability.
- Core:
- Side Planks: 4 sets of 1 min each side – Hold a plank position on your side, balancing on one arm.
- Bicycle Crunches: 4 sets of 20 reps – Lie on your back, alternate bringing your elbow to the opposite knee
- Cool Down (5 min): Static stretching focusing on lower body
Week 3 Recap: This week balanced heavy lifting and plyometric exercises to enhance strength and explosive power. The inclusion of complex movements like the Split-Lunge Combo and Lunge-Step Combo adds variation and targets multiple muscle groups. The Sky Climber challenge improves cardiovascular endurance and lower body power. Research from the American Council on Exercise highlights the importance of unilateral training and varied plyometric exercises for improving athletic performance and reducing injury risk (ACE, 2015).
Month 1 Building The Foundation
Week 4
Summary: This week is the most complex yet, focusing on building strength, explosive power, and one-leg stability. It includes fun and engaging workouts to keep the athletes motivated.
Monday (Plyometric & Light Weight):
- Stretching (5 min): Hamstring stretches, calf stretches, quad stretches.
- Warm-Up (10 min): Jump rope, high knees, butt kicks.
- Workout (1 hour):
- Depth Jumps: 5 sets of 10 reps – Step off a box, land, and immediately jump as high as possible.
- One-Leg Pogo Jumps: 5 sets of 15 reps per leg – Jump continuously on one leg, focusing on ankle and calf power.
- Bosu Ball RDLs with Dumbbells: 5 sets of 12 reps per leg – Hold dumbbell in one hand, perform Romanian Deadlift with that same leg while balancing on the ball.Â
- Medicine Ball Explosive Step-Ups: 5 sets of 10 reps per leg – Step onto a bench explosively, drive the opposite knee up and rock the medicine ball like a basketball.
- Stair Sprint Challenge (“Sky Climber”): Sprint 10 floors, walk 10 floors, repeat until 100 floors are completed.
- Ankle Stability Exercises:
- Bosu Ball Squats: 5 sets of 12 reps – Perform squats while balancing on a Bosu ball to engage stabilizing muscles.
- Core:
- Planks: 5 sets of 1 min
- Russian Twists: 5 sets of 15 reps per side – Sit on the floor, lean back slightly, and twist your torso from side to side holding a medicine ball.
- Cool Down (5 min): Static stretching focusing on lower body.
Wednesday (Heavy Strength & One-Leg Stability):
- Stretching (5 min): Dynamic leg swings, arm circles, hip flexor stretches.
- Warm-Up (10 min): Light jogging, dynamic stretches.
- Workout (1 hour):
- Trap Bar Deadlifts: 6 sets of 5 reps – Stand inside the hex bar, squat down and grasp the handles, and lift by straightening your legs and back. This should be heavy weight for you.
- Heavy Sled Pushes & Pulls: 5 sets of 20 yards each way – Push a weighted sled across the floor as quickly as possible, then pull it backwards to engage opposite muscle groups.
- Front Squats (Light Weight): 5 sets of 12 reps – Hold the barbell on your front shoulders, perform squats.
- Bulgarian Split Squat to Lunge (“Split-Lunge Combo”): 5 sets of 10 reps per leg – Start in a Bulgarian split squat, explode up, and transition into a forward lunge.
- One-Leg Stability Workouts:
- Single-Leg Leg Sled: 5 sets of 12 reps per leg – Perform leg press on sled machine using one leg, finish each set with explosive calf raises.
- Lightning Leaps: 5 sets of 10 leaps per leg – Perform continuous single-leg jumps, focusing on distance and speed.
- Core:
- Leg Raises: 5 sets of 15 reps – Lie on your back, lift your legs up to 90 degrees and slowly lower them.
- Medicine Ball Slams: 5 sets of 15 reps – Lift a medicine ball overhead and slam it into the ground.
- Cool Down (5 min): Static stretching focusing on lower body.
Friday (Plyometric & Light Weight):
- Stretching (5 min): Hamstring stretches, calf stretches, quad stretches.
- Warm-Up (10 min): Jump rope, high knees, butt kicks.
- Workout (1 hour):
- Box Jumps: 5 sets of 10 reps – Jump onto a sturdy box with explosive power, landing softly.
- Medicine Ball Lateral Bounding Jumps: 5 sets of 15 reps – Jump side to side over a line, focusing on power and control holding medicine ball like a basketball.
- Goblet Squats on Balance Ball: 5 sets of 12 reps – Hold a dumbbell close to your chest while performing squats on a balance ball.
- Explosive Lunges: 5 sets of 10 reps per leg – Perform lunges with an explosive jump switch.
- Lunge to Step-Up (“Lunge-Step Combo”): 5 sets of 10 reps per leg – Perform a forward lunge, then step onto a bench and drive the knee up in one solid motion.
- Ankle Stability Exercises:
- Medicine Ball Bulgarian Stability lunge: 6 sets of 30 reps per leg – Place one foot on a bench behind you and the other on a Bosu ball. Hold a medicine ball. Lower into a lunge, bringing the medicine ball between your legs. Explode up onto your toe, switching the ball to the other hand. Repeat. This drill enhances balance, coordination, and explosive power.
- Core:
- Side Planks: 5 sets of 1 min each side – Hold a plank position on your side, balancing on one arm.
- Bicycle Crunches: 5 sets of 20 reps – Lie on your back, alternate bringing your elbow to the opposite knee.
- Cool Down (5 min): Static stretching focusing on lower body.
Week 4 Recap: This week pushed the limits with a mix of complex movements, heavy lifting, and explosive plyometric exercises. The introduction of the Sky Climber challenge and fun, engaging exercises like Lightning Leaps kept the workouts fresh and exciting. The focus on one-leg stability ensures balanced development and reduces the risk of injury. According to the Journal of Sports Science and Medicine, incorporating varied plyometric and strength training exercises is crucial for improving overall athletic performance and vertical jump height (Journal of Sports Science and Medicine, 2012). The sled push and pull exercises enhance both anterior and posterior chain strength, contributing to overall explosive power.
References:
- National Strength and Conditioning Association (NSCA). (2016). Essentials of Strength Training and Conditioning.
- Cormie, P., McGuigan, M. R., & Newton, R. U. (2010). Influence of strength training on power development and sports performance. Journal of Strength and Conditioning Research, 24(1), 285-295.
- American Council on Exercise (ACE). (2015). The role of unilateral training in athletic performance.
- Journal of Sports Science and Medicine. (2012). Plyometric training: effect on athletic performance improvements.
1st month training wrap up
CALCULATE YOUR BMI NOW!!
Checking their BMI can help athletes ensure they maintain a healthy weight, which is crucial for optimal performance and reducing the risk of injuries.
Based on the data you gave us, your BMI is: , the total energy expended for someone your stature is Kcal (BMR), this is the calories your body needs per day just to survive (Energy for the brain and bodily functions), taking into account your physical activity, you will need Kcal (TDEE) perday, this is the calories your body needs per day to maintain your weight.
To achieve your goal we recommend Kcal per day.
We recommend g of protein, g of fat, and g of carbohydrates.
Aim for a ratio of 1/3 saturated fat (meat, milk, etc), and 2/3 unsaturated fat (fish, avocado, coconut milk)
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