Have you ever wanted to increase your jumping skills? Have I got a workout for you! This workout is designed to help you increase your vertical and broad jump height and distance with minimal equipment required. Check it out!
Equipment Required:
2 Sturdy Chairs or Boxes
Workout Style:
Station Workout – complete all sets of a prescribed exercise before moving on to the next exercise.
The Workout:
25 Jumping Jacks
3×5 Box Jumps
3×5 (each leg) Plyometric Step Ups
3×10 (each leg) One Leg Hops (go for distance)
3×5 Jump Down to Box Jumps
1×4 10 second Sprints (rest 20-30 seconds between sprints)
Notes:
This is a very plyometric heavy workout so you definitely don’t want to perform is more than once per week. For all exercises, make sure you’re turning them into a full body motion, swinging your arms and arching your back into each jump. Jumping is a full body exercise, and you want to build those movement patterns and coordination in addition to your muscles. This workout can be done either as a standalone workout, or as a finisher on a standard leg day (might want to cut out the last round of box jumps and sprints if you do.)
Speaking of those last two exercises, they are finishers, designed to deplete whatever energy and muscular fiber recruitment you’ve got left in you. As such, prepare to jump lower than you did on your first round of box jumps, and if you can, have the box you’re jumping down from be half the height of the box you’re jumping up to. On the sprints, you want to put everything you’ve got into them, you want nothing left in the tank when you’re done.
As for all high impact workouts, be careful, and pay attention to what your body and joints are telling you. If they say slow down or take a break, do so. It’s better to avoid injury to train another day, than to push through a bad workout and chance hurting yourself.
That’s it for today! I’ll see you again next week! Until then, as always, remember to live boldly, change the world, and continue to be awesome!
Dan Wallace
