10 Week Vertical Jump Program
WARM UP
Dynamic Stretches
1. Knee Hug to Lunge & Twist
Hug your knee to chest, step forward into a lunge, and twist toward
your front leg
2. Quad Pull to Side Lunge
Pull your ankle behind you to stretch your quad, then step wide into a
side lunge.
3. Hamstring High Kick to Reach
Kick one leg straight up, reaching across with the opposite hand.
4. Open & Close the Gates
March forward, rotating knees outward (open) and inward (close).
5. World’s Greatest Stretch
Step into a lunge, drop elbow inside foot, then twist and reach
toward the ceiling.
6. Inchworms
Bend at the waist, walk hands out to plank, then feet to hands.
Dynamic Movements
1. High Knees
Drive knees high while moving or in place. Quick and light foot
contact.
2.Butt Kicks
Kick your heels toward your glutes.
2. Skip for Height
Explode upward with each skip. Focus on vertical power.
3. Skip for Distance
Skip forward with long, powerful strides. Emphasizes horizontal
force.
4. Side Shuffles
Stay low and move laterally with control.
5.Sprint to Backpedal
Sprint forward 10–15 yards, then transition into a quick
backpedal.
Week1 Day 1
Exercise Sets Reps Rest Time
Lateral Line Jumps 3 12 30-45 seconds
Tuck Jumps 3 12 60 seconds
Hurdle Jumps 3 8 30 – 45 seconds
Line Hops 3 10 {each leg} 30 – 45 seconds
BOX Jumps 3 10 60 seconds
Broad Hops 3 5{each leg} 60 seconds
ISO squat hold 3 45 seconds 60 seconds
ISO Hamstring hold 3 30 seconds 60 seconds
Week1 Day 2
Depth Land 3 10 30- 45 seconds
Linear Jumps 3 12 30-45 seconds
Lateral Hurdle Jumps 3 8 30-45 seconds
Skaters 3 12 60 seconds
Low step 3 8 60 seconds
Push off Hops
Hurdle Hops 3 5 45 seconds
60 Degree Iso hold 3 30 seconds 60 seconds
Week 1 Day 3
Broad Jumps 3 6 30-45 seconds
Split Squat Jumps 3 12 45-60 seconds
Rotational Box Jump 3 5 60 seconds
RDL Hurdle Hops 3 8 60 seconds
Box Jump 3 5 45-60 seconds
Cone Hops 3 4 45 seconds
Week2 Day1
Squat Jumps 3 10 60 seconds
Reactive Tuck Jumps 3 8 60 seconds
Lateral Plyo Jumps 3 10 60 seconds
Wall Resisted Knee 3 10 seconds 30-60 seconds
Drives
Pause Jumps 3 6 60 Seconds
180 degree jumps 3 10 60 seconds
ISO Squat Hold 3 45 seconds 60 seconds
Week2 Day2
Pogo Jumps 3 15 60 seconds
Single Leg Pogo Jumps 3 10 60 seconds
Front Back Hops 3 10 60 seconds
Single leg box jumps 3 10 60 seconds
Side to Side Jumps 3 12 60 seconds
Depth Jumps 3 5 60 seconds
90 Degree ISO 3 45 seconds 60 seconds
Week2 Day 3
Rocker Jumps 4 5 60 seconds
Single leg tuck jumps 3 10 60 seconds
Kneeling Jumps 3 6 60 seconds
Bounds 3 12 60 seconds
Reverse Lunge to Knee 3 8 60 seconds
Drive
Soleus raises 3 12 60 seconds
Tibialis raises 3 10 60 seconds
Week 3 Day1
Lateral Line Jumps 3 12 30-45 seconds
Tuck Jumps 3 12 60 seconds
Hurdle Jumps 3 8 30 – 45 seconds
Line Hops 3 10 {each leg} 30 – 45 seconds
BOX Jumps 3 10 60 seconds
Broad Hops 3 5{each leg} 60 seconds
ISO squat hold 3 1 minute 60 seconds
ISO Hamstring hold 3 1 minute 60 seconds
Week3 Day2
Depth Land 3 10 30- 45 seconds
Linear Jumps 3 12 30-45 seconds
Lateral Hurdle Jumps 3 8 30-45 seconds
Skaters 3 12 60 seconds
Low step 3 8 60 seconds
Push off Hops
Hurdle Hops 3 5 45 seconds
60 Degree Iso hold 3 1 minute 60 seconds
Week3 Day3
Broad Jumps 3 6 30-45 seconds
Split Squat Jumps 3 12 45-60 seconds
Rotational Box Jump 3 5 60 seconds
RDL Hurdle Hops 3 8 60 seconds
Box Jump 3 5 45-60 seconds
Cone Hops 3 4 45 seconds
Week4 Day1
Squat Jumps 3 10 60 seconds
Reactive Tuck Jumps 3 8 60 seconds
Lateral Plyo Jumps 3 10 60 seconds
Wall Resisted Knee 3 10 seconds 30-60 seconds
Drives
Pause Jumps 3 6 60 Seconds
180 degree jumps 3 10 60 seconds
ISO Squat Hold 3 1 minute 30 second 60 seconds
Week 4 Day2
Pogo Jumps 3 15 60 seconds
Single Leg Pogo Jumps 3 10 60 seconds
Front Back Hops 3 10 60 seconds
Single leg box jumps 3 10 60 seconds
Side to Side Jumps 3 12 60 seconds
Depth Jumps 3 5 60 seconds
90 Degree ISO 3 1 minute 60 seconds
Week4 Day3
RFE Jumps 3 12 60 seconds
Broad jump to pogo 3 10 60 seconds
jump
Reactive Box Jump 3 12 60seconds
Single Leg Box Jump 3 8 60 seconds
Penultimate Jumps 3 8 60 seconds
Kneeling Jump to Box 3 6 60 seconds
Jump
Week5 Day1
SEATED VERTICAL 3 6 60 seconds
JUMP
Lateral Jumps 3 10 60 seconds
Pogo Jumps 3 20 60 seconds
180 degree Jumps 3 10 60 seconds
Single Leg RDLtuck 3 5 60 seconds
Jump
ISO SQUAT Hold 2 2 minutes 60 seconds
Wek5 Day2
Rocker Jumps 4 5 60 seconds
Single leg tuck jumps 3 10 60 seconds
Kneeling Jumps 3 6 60 seconds
Bounds 3 12 60 seconds
Reverse Lunge to Knee 3 8 60 seconds
Drive
Soleus raises 3 12 60 seconds
Tibialis raises 3 10 60 seconds
Week5 Day3
Broad Jumps 3 6 30-45 seconds
Split Squat Jumps 3 12 45-60 seconds
Rotational Box Jump 3 5 60 seconds
RDL Hurdle Hops 3 8 60 seconds
Box Jump 3 5 45-60 seconds
Cone Hops 3 4 45 seconds
Week6 Day1
Lateral Object Jumps 3 12 45-60 seconds
Reactive Tuck jumps 3 10 60 seconds
RFE Jumps 3 12 60 seconds
Reactive single leg butt 3 10 45-60 seconds
kick
Multi Directional Hops 3 10 45 seconds
Soleus raises 3 12 60 seconds
Tibialis raises 3 10 60 seconds
Week6 Day2
Squat Jumps 3 10 60 seconds
Reactive Tuck Jumps 3 8 60 seconds
Lateral Plyo Jumps 3 10 60 seconds
Wall Resisted Knee 3 10 seconds 30-60 seconds
Drives
Pause Jumps 3 6 60 Seconds
180 degree jumps 3 10 60 seconds
ISO Squat Hold 2 2 minutes 60 seconds
Week6 Day3
Lateral Line Jumps 3 12 30-45 seconds
Tuck Jumps 3 12 60 seconds
Hurdle Jumps 3 8 30 – 45 seconds
Line Hops 3 10 {each leg} 30 – 45 seconds
BOX Jumps 3 10 60 seconds
Broad Hops 3 5{each leg} 60 seconds
ISO Hamstring hold 2 1 minute 60 seconds
Week 7 Day1
Squat Jumps 3 15 60 seconds
Reactive Box Jump 3 10 60 seconds
Skater Jumps 3 12 60 seconds
Broad Jump to Pogo 3 5 60 seconds
jump
Single leg box jump 3 10 60 seconds
Penultimate Jumps 3 10 60 seconds
Week7 Day2
Squat Jumps 3 10 60 seconds
Reactive Tuck Jumps 3 8 60 seconds
Lateral Plyo Jumps 3 10 60 seconds
Wall Resisted Knee 3 10 seconds 30-60 seconds
Drives
Pause Jumps 3 6 60 Seconds
180 degree jumps 3 10 60 seconds
ISO Squat Hold 3 2 minutes 60 seconds
Week 7 Day3
Broad Jumps 3 6 30-45 seconds
Split Squat Jumps 3 12 45-60 seconds
Rotational Box Jump 3 5 60 seconds
RDL Hurdle Hops 3 8 60 seconds
Box Jump 3 5 45-60 seconds
Cone Hops 3 4 45 seconds
Week8 Day1
Lateral Line Jumps 3 12 30-45 seconds
Tuck Jumps 3 12 60 seconds
Hurdle Jumps 3 8 30 – 45 seconds
Line Hops 3 10 {each leg} 30 – 45 seconds
BOX Jumps 3 10 60 seconds
Broad Hops 3 5{each leg} 60 seconds
ISO Hamstring hold 3 30 seconds 60 seconds
Week8Day2
Depth Land 3 10 30- 45 seconds
Linear Jumps 3 12 30-45 seconds
Lateral Hurdle Jumps 3 8 30-45 seconds
Skaters 3 12 60 seconds
Low step 3 8 60 seconds
Push off Hops
Hurdle Hops 3 5 45 seconds
60 Degree Iso hold 3 1 minute 60 seconds
Week 8 Day3
Broad Jumps 3 6 30-45 seconds
Split Squat Jumps 3 12 45-60 seconds
Rotational Box Jump 3 5 60 seconds
RDL Hurdle Hops 3 8 60 seconds
Box Jump 3 5 45-60 seconds
Cone Hops 3 4 45 seconds
Week 9 Day1
Lateral Line Jumps 3 12 30-45 seconds
Tuck Jumps 3 12 60 seconds
Hurdle Jumps 3 8 30 – 45 seconds
Line Hops 3 10 {each leg} 30 – 45 seconds
BOX Jumps 3 10 60 seconds
Broad Hops 3 5{each leg} 60 seconds
ISO squat hold 3 1 minute 60 seconds
ISO Hamstring hold 3 1 minute 60 seconds
Week 9 Day2
Rocker Jumps 4 5 60 seconds
Single leg tuck jumps 3 10 60 seconds
Kneeling Jumps 3 6 60 seconds
Bounds 3 12 60 seconds
Reverse Lunge to Knee 3 8 60 seconds
Drive
Soleus raises 3 12 60 seconds
Tibialis raises 3 10 60 seconds
Week9 Day3
Squat Jumps 3 20 60 seconds
Kneeling Jumps 3 10 60 seconds
Broad Jump 3 6 60 seconds
Singl;e Leg Pogos 3 10 60 seconds
Box Jump 3 5 60 seconds
90 DEGREE ISO hold 3 1 minute 60 seconds
Week 10 Day1
RFE Jumps 3 12 60 seconds
Broad jump to pogo 3 10 60 seconds
jump
Reactive Box Jump 3 12 60seconds
Single Leg Box Jump 3 8 60 seconds
Penultimate Jumps 3 8 60 seconds
Kneeling Jump to Box 3 6 60 seconds
Jump
Week 10 Day2
Pogo Jumps 3 15 60 seconds
Single Leg Pogo Jumps 3 10 60 seconds
Front Back Hops 3 10 60 seconds
Single leg box jumps 3 10 60 seconds
Side to Side Jumps 3 12 60 seconds
Depth Jumps 3 5 60 seconds
90 Degree ISO 3 1 minute 60 seconds
Week 10 Day3
Rocker Jumps 4 5 60 seconds
Single leg tuck jumps 3 10 60 seconds
Kneeling Jumps 3 6 60 seconds
Bounds 3 12 60 seconds
Reverse Lunge to Knee 3 8 60 seconds
Drive
Soleus raises 3 12 60 seconds
Tibialis raises 3 10 60 seconds
