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.

Plyometrics is the most commonly used training method to increase vertical jump power. It “bridges the gap between strength and speed”.

There is little to separate the three training methods when it comes increasing vertical jump performance. However… there is one type of training that seems to increase vertical jump the most…

Combining weight training with plyometric training.

Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.

One final point… a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump!

Here is an example of trainig program

Do the weight exercises Monday and Thursday. Do the jumping exercises Tuesday and Friday. Weekend is for rest and practise on your game.

Quality of the exercise is much more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical (who doesn’t!), you must train that way! Do every exercise as explosively as possible and go for maximum height. You’re vertical will improve like you never thought possible if you go for more distance on every jump. This is telling your body that you need to get HIGHER.

Your workouts should not last more than an hour. If they are, don’t rest as long. You should rest 2 minutes in between sets. Pick a weight for each exercise that you can do no more than the set number of reps with. If you can do any more, you are not getting the best possible workout. It is very important that you progress with the weights (and with jumping-the reps) as much as possible. If you don’t increase the weights and reps, you’re muscles think they don’t have to get any stronger and your vertical won’t get anywhere.

Use a training log. Keep records of the exercises, reps, sets and weight for each exercise. Make sure that you are increasing the amounts regularly. Also, it is a good way to remember what weight and reps you use for each exercise. Watch out for overtraining!! Overtraining can lead to permanent joint damage and early-onset arthritis.

Weeks 1-3 STRENGTH TRAINING

Weights – Mondays, Thursdays

1. Squats/Jumps – 3 x 10, 20 touch jumps after each set
2. Calf Raises/Jumps – 3 x 10, 30 mini-hops after each set.
3. Lunges/Jumps – 3 x 10, 10 one leg jumps after each set.
4. Presses – 2 x 20 (quickly as possible)
5. Shrugs – 2 x 15 (quickly as possible)

Jumping – Tuesdays, Fridays

1. No Arm Jumps – 2 sets x 15
2. One Leg Hops – 2 sets x 10 (each leg)
3. Squat Jumps – 2 sets x 20
4. Tucks – 2 sets x 20
5. Slow Squats – 1 set x 10
6. Calf Hops – 3 sets x 25

Weeks 4-9 SPEED WORK

Weights – Mondays, Thursdays

1. Squats/Jumps – 3 sets x 10 – 30 touch jumps
2. Lunges/Jumps – 3 sets x 10 – 10 lunge jumps
3. Calf Raises – 3 sets x 10 – 50 mini-hops
. Leg Presses – 2 sets x 20 (do quickly)
5. Presses – 2 sets x 10
6. Shrugs – 2 sets x 10

Jumping – Tuesdays, Fridays

1. Squat Jumps – 2 sets x 50
2. Laundry Jumps – 2 sets x 20
3. Chair Jumps – 2 sets x 20
4. Stair Jumps – 3 sets (one stair at a time)
5. Slow Squats – 1 set x 10
6. Calf Hops – 3 sets x 40

Weeks 10-15 – POWER WORK

Weights – Mondays, Thursdays

1. Squats – 3 sets x 8
2. Calf Raises – 3 sets x 10
3. Leg Presses – 3 sets x 10
4. Leg Extensions – 2 sets x 20
5. Lunges – 3 sets x 10

Jumping – Tuesdays, Fridays

1. Line Jumps – 5 minutes
2. Squat Jumps – 2 sets x 75
3. Chair Jumps – 2 sets x 30
4. Depth Jumps – 2 sets x 15
5. Box Jumps – 2 sets x 20
6. Reactive Jumps – 2 sets x 15

And one more thing

The  suggested reps are a suggestion for the starting reps only! Everyone is different. If you think you can do better, increase the jumping reps, but be careful not to overtraine yourself. In the weights, if you can do one extra rep increase the weight, but not the reps.

Don’t forget to  stretch yourselves, it is the most undervalued component of training, but most important one. Do it for at least 15 minutes before and afrer every exercise, and you’ll be protected from injuries.