Use this combination of explosive jumping drills and strength building exercises to improve your vertical leap.
Movement Prep
| Movements | Sets | Reps | |
| Increase blood flow, elongate muscles actively, and activate your nervous system |
| Glute Bridge - 1 Leg | 01 | 08 reps each | |
| |
| Handwalks | 01 | 04 reps each | |
| |
| Forward Lunge Elbow to Instep | 01 | 04 reps each | |
| |
| 2 Inch Runs - Moving Forward | 02 | 05 seconds each | |
| |
Plyometrics
| Movements | Sets | Reps | |
| Improve your power and elasticity |
| Squat Jump - Non Countermovement | 02 | 04 reps each | |
| |
| Squat Jump - Countermovement Stabilize - Endurance | 02 | 04 reps each | |
| |
| Box Blast - Continuous | 02 | 05 reps each | |
| |
| Medicine Ball - Granny Toss - Reverse | 02 | 05 reps each | |
| |
Strength
| Movements |
Sets |
Reps |
|
| Build a foundation of strength and power to build your vertical |
| Hip Flexion - Quadruped Rocking |
04 |
06 reps each |
|
| |
| Front Squat - Barbell |
04 |
06 reps each |
|
| |
| Hamstring Stretch - Supine Bent Knee |
04 |
08 reps each |
|
| |
| Romanian Deadlift - Dumbbell 2 arm / 1 leg |
04 |
06 reps each |
|
| |
© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.
