Plyometric Jump Program


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I’m going to show you our plyometric jump program that we’re going to use to supplement the strength training program that you’re doing here at the gym. This jump program really has two main purposes, first off to teach you how to use that strength that you gained here in an explosive manner. This helps you move faster, this helps you jump higher, this helps you be more explosive and more powerful when it comes to training. This is the cherry on the top.  You’ll see great results from this and it’s really important to do if you want to see your performance numbers, your jump numbers, your agility numbers improve.

The second thing and probably the more important thing is it’s going to help prevent injuries that often occur at the
beginning of a season. So often when athletes come off a summer of training they have their coach getting them back into two-a-day practices right away and all of a sudden you’ve got a huge amount of jumps, a huge amount of pounding on their joints that they’re just not used to having. You can be as strong as you want but strength training is different than actually playing. This jump program will help you perform better, but it’s also going to help prep your body for some of that abuse that it’s going to take in season.

This jump program like I said is for people who have been training. Strength is the foundation of all athleticism and if we’re not strong enough we’re not going to see great results. From this jump program, you might see some results especially early on but you’ll see the best results if you spent the time becoming strong in the gym first. Then
this program will teach you to use that strength in a really explosive powerful manner. That said, this isn’t something you should be taking on in season. If you’re playing a lot, you’ve got a lot of practice, you’ve got a lot of games going on, you’re doing a bunch of jumping, a bunch of running already throughout just your practices; we don’t want to use this plyometric jump program to pile on more jumps and more pounding and more impacts on our joints because that will end up just beating you up. It’s main purpose here is teaching you to use the strength that you already have in as fast of a manner as possible.

Some of the main keys here are: train fast be fast. This isn’t the type of work out where you should be tired. You should feel fresh and should feel powerful even at the end of your set. We’re training the nervous system here; we’re
not training the muscles. We’re training the nervous system to be powerful, to react quick, to be explosive. So that said, give yourself ample rest time in between sets. You can give yourself up to three to five minutes rest in between each set. You’ll probably want to go a little faster then that just timewise but don’t feel the need to rush through if
you’re out of breath you need to slow down. You need to relax so that we can be powerful, so that we can move fast during our training sets. Your first exercise is pretty simply, repeat jumps. We don’t want to be on the ground for a long time we want to be landing and immediately converting that downward force that stretch into an explosive jump again. We’ll go through exactly how many reps and sets of each of these exercises we want you doing in a download which will be right below this video.

So pretty simply we’re sitting back into our good athletic position, palms up at the ceiling, explode all the way up
jumping as high as you possibly can.

Up next we have repeat long jumps which are basically the horizontal equivalent of those last vertical jumps. With these guys you can take a little bit longer to actually stick your landing but then still going max jump; jumping as
far as you can each time.

Up next a box step up jump. For this one we will want a box at a height where our thigh is parallel to the ground. Too high and it becomes a little too much crunch. Too down low and we don’t get that full range of motion. Again jumping as high as we can we’re driving with that top foot off the top of the box. Jumping as high as we can we’ll switch our legs and then land with the opposite foot. Again with these, max jump. Get off the box as high as you possibly can. up next we have box jump ups box

Up next we have box jump ups. Box jump ups are pretty much as described. With these, one note of caution is please don’t try to be a hero and jump up onto the box that’s at our neck height. It makes for sweet youtube videos but it also makes for a lot of bloody shins and banged knees; so don’t feel the need to go ridiculously high. With this box, as you’re jumping I would rather see you a little bit more moderate box jumping way up and coming down nice and soft on top of the box rather than barely struggling to get up there. What often happens when people get too high of a box, they end up more doing like a tuck jump and just folding themselves up to get up onto the box rather than powering off the ground to get high up. Step down off your box. We don’t want to jump down off the box. That
actually causes a little too much impact that’s not necessary.

This last exercise that we’re going to show you is repeat scissor jumps. Starting in a lunge position, we’re going to jump as high as you can. We switch our legs, land with our legs in the opposite position. Again this is our most intense exercise so we only have this exercise in the later weeks of our jump program.

To get the exact breakdown of when and how many to do; make sure that you download the PDF that goes along with this. You’ll find it here. Download the PDF So with those jumps, what do you know where jumping as high as we can. It’s your goal not to be able to flip your legs fast, it’s be able to drive off those legs to get you up in the air.

If you’re not jumping as high as you can with these exercises, we are wasting our time.

There you guys have it. Train fast, be fast. You’ve put in good time in the weight room getting strong; now let’s spend the time turning that strength into absolute power.