Exercises To Increase Vertical Jump
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ScribdTranslationsExercises To Increase Vertical Jump
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ScribdTranslationsEXERCISES TO INCREASE VERTICAL JUMP
The exercises are the following:
Jumps: With feet parallel to shoulder width, we will jump vertically making a slight knee bend (Always
looking ahead to maintain balance). As soon as we fall from the jump and reach the original knee bend we will count a
repetition.
Calf raises: With the heels in the air, resting the toes on a step or on some consistent and elevated surface,
perform an ankle extension (Stand on your toes) on one leg and then lower until the heel is below the
the surface on which the tips of the toes are supported, which will count as one repetition. When you finish with one leg, do it with
the other.
Step ups: With a chair, consistent bench, or any similar surface, place one leg on it and the other on the ground. With a single jump.
You must change the position of both legs, the one that was on the surface on the ground and the one that was on the ground on the surface. Each
Change of position will count as a repetition.
Thrust ups: This exercise consists of jumping while isolating the activity of the calves, which is achieved by jumping with the knees fully extended.
stretched, using only the ankle flexion-extension. The exercise should be done without pauses, as we fall from the jump and
we flex our ankles, we must continue without pause making a new extension that propels us to the next jump. Each time
that we touch the ground will count as a repetition.
Burnouts: It's similar to Thrust ups but is done completely on your toes; in this exercise, there is no bending of
ankle. We must jump on tiptoe, land on tiptoe, and push ourselves off with our toes. Every time we touch the ground
it will count as a repetition.
Squat hops: This exercise yields very good results, but it must be done with care and caution. Due to its dangerous implications of
joint exercises should only be done for 1 day a week, which will be Wednesdays. The exercise consists of squatting with
the quadriceps (front part of the thigh) parallel to the ground, the back straight and supporting the body's weight on the tips of the toes leaving
heels in the air. Looking straight ahead, we should jump from about 7 to 12 centimeters without losing the parallel position of the quadriceps.
regarding the ground. Each jump will be considered a repetition.
On the days that the program gives you free time, take advantage of it to transfer the neuromuscular progress to real game situations.
3. EXERCISE TABLE BY WEEKS
Elevations of
Jumps twins Step ups Thrust ups Burnouts Squat hops
Week 1 2×20 2×10 2×10 30 1×100 4 times 15
Week 2 3×20 30 2×15 2×20 1×200 80
Week 3 3×25 2×20 30 50 1×300 4×20
Week 4 3×30 50 2×20 2×30 2×200 4×20
Week 5 4×30 2x30 2×20 2×35 2×250 100
Week 6 2×50 2×35 2×25 2×40 600 4×30
Week 7 300 2×40 2×25 2×50 2×350 125
Week 8 150 90 2×30 2×60 800 5×25
Week 9 4×50 2×50 2×30 2×70 3×300 5×30
Week 10 5×40 2×55 2×35 2×80 4×250 5×30
Week 11 6×50 4×30 70 2×90 4 times 275 180
Week 12 4×75 4×35 2×40 200 4×300 180
Week 13 R E C U P E R A C I Ó N
Week 14 3 times 30 2×30 2×20 2×30 1×250 4×20
Week 15 4×100 4×50 2×50 2×100 4×500 250
When we talk about A x B in the table, A is the number of sets and B is the number of repetitions. For example in 4×20.
we will perform 20 repetitions of the exercise and complete one set, as they instruct us that we must do 4, we will have to
perform 3 more sets of 20 repetitions, with a 2-minute rest between sets to recover, as we have indicated
previously.
As you may have noticed, week 14 is planned with a lighter workload to reach week 15.
better state.
The order of the sessions should be:
1. Warming
2. Jumps
3. Calf raises
4. Step ups
5. Thrust ups
6. Burnouts
7. Cool down (stretching is very important in vertical jumping, especially hamstring flexibility: muscles
posterior of the thigh.
Once the program is finished, they can continue by simply practicing their sport 3 days a week.
If you wish to repeat the program to gain another jump bonus, you must allow the involved muscle groups to recover.
less for a month.
