This is a little bit heavy jump programme.

Programme lasts for 10 weeks and its made particuralry for volleyball players.

If you would like to jump higher, you should try it.

And don’t forget to stretch yourself before and after doing these jumps cause it’s the most important part of any trainig session.

So, good luck to all of you.

Week 1

1. Skipping – 100 jumps
2. Step Ups – 3 sets x 10    Rest btw sets – 20 secs
3. Max Standing Board Jump – 10 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 10 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 2 sets x 3    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 10 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 10 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 3 times this week.

Week 2

1. Skipping – 120 jumps
2. Step Ups – 3 sets x 15    Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 2 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 4 times this week.

Week 3

1. Skipping – 150 jumps
2. Step Ups – 3 sets x 15    Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 5 times this week.

Week 4

1. Skipping – 170 jumps
2. Step Ups – 3 sets x 20    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 3 times this week.

Week 5

1. Skipping – 170 jumps
2. Step Ups – 3 sets x 15 Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 5 times this week.

Week 6

1. Skipping – 170 jumps
2. Step Ups – 3 sets x 15    Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 6 times this week.

Week 7

1. Skipping – 200 jumps
2. Step Ups – 3 sets x 25    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 6 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 3 times this week.

Week 8

1. Skipping – 200 jumps
2. Step Ups – 3 sets x 25    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 10 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 2 times this week.

Week 9

1. Skipping – 200 jumps
2. Step Ups – 3 sets x 25    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 10 sets x 2    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 6 times this week.

Week 10

1. Skipping – 200 jumps
2. Step Ups – 4 sets x 30    Rest btw sets – 20 secs
3. Max Standing Board Jump – 25 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 25 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 10 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 25 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 25 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 4 times this week.