The Bottom Line:
- As an Olympic strength coach, I have coached at 10 World Championships and will be coaching at my second Olympics this summer. I help athletes and coaches develop comprehensive strength training programs that lead to state championships, national championships, and college scholarships.
- I will be sharing 12 plyometric exercises that can help you jump higher, starting with a simple seated box jump, which can be made more challenging by adding a tuck jump.
- Plyometrics play a massive role in increasing vertical jump, but we also need to focus on traditional speed strength exercises and impulse exercises to develop athleticism and jumping ability.
- The exercises I’ll be demonstrating include pogo hops, bound to pogo jumps, depth drops, and depth drop to bounds, which can be progressed over time to become more challenging.
- These exercises require time and consistent training, typically 2-3 days per week for 4-6 weeks, to see improvements in vertical jump and overall athleticism.
Seated Box Jumps and Tuck Jumps
Seated Box Jumps and Tuck Jumps
The seated box jump is a simple yet effective exercise to increase vertical jump height. To perform this exercise, you can sit on a chair, bench, or box and explosively jump up, reaching as high as possible. This movement targets the transfer of force vertically, which is crucial for improving jump performance.
One way to add a bit more challenge to the seated box jump is to incorporate a tuck jump. After completing a few sets of the seated box jump, you can then transition into the tuck jump. For the tuck jump, you’ll start from the seated position, explosively jump up, and bring your knees up towards your chest at the peak of the jump. This added knee drive and hip flexion engages more muscle groups and challenges your coordination and explosive power.
Another variation to consider is adding a horizontal component to the jump. After the seated box jump or tuck jump, you can perform a bound or horizontal jump off the box. This helps develop the ability to transfer force not only vertically but also horizontally, which is essential for many sports and athletic activities.
Incorporating these seated box jumps and tuck jumps into your training program can be a great way to build a foundation for improving your vertical jump. Start with a simple seated box jump, then progress to the tuck jump, and eventually add the horizontal bound or jump. Remember to focus on generating maximum power and height with each repetition, and be patient as these plyometric exercises take time to master and translate to improved jumping performance.
Progressing with Plyometric Exercises
When it comes to developing athleticism and increasing your vertical jump, it’s important to recognize the role of both plyometric exercises and traditional strength training. Plyometrics, such as the seated box jumps and tuck jumps, can be highly effective at improving jump height, but they need to be built upon a solid foundation of proper movement mechanics and strength.
A common progression might involve starting with basic squat and front squat exercises to develop the necessary strength and motor control. From there, you can progress to weightlifting derivatives, which combine strength and power development. Finally, you can incorporate more reactive and plyometric exercises, such as the ones discussed, to really unlock your jumping potential.
It’s crucial to take the time to master each step in the progression. Rushing into advanced plyometric exercises without the proper foundation can lead to injury and suboptimal results. Be patient, focus on proper technique, and gradually increase the complexity and intensity of your training.
Exploring More Advanced Plyometric Variations
As you become more proficient with the seated box jumps and tuck jumps, you can explore even more advanced plyometric variations to continue challenging yourself and driving further improvements in your vertical jump.
One such exercise is the pogo hop or Sōlus jump. This involves maintaining a rigid ankle and slightly flexed knee joint, and rapidly hopping up and down while focusing on minimizing ground contact time. The arm swing is also an important component, as it helps generate additional power and momentum.
Another progression is to combine a bound or horizontal jump with the pogo hop, creating a challenging change of direction and reactive movement pattern. This requires the athlete to project forward, decelerate, and then rapidly transition into the vertical hop.
For the most advanced athletes, you can even progress to a depth drop into a hurdle hop sequence. This involves dropping down from a box or platform, absorbing the impact, and then immediately exploding into a series of quick, reactive hops over low hurdles.
These more complex plyometric exercises require a significant level of strength, power, and neuromuscular control. It’s important to build up to these progressions gradually and ensure that you have the necessary foundation in place before attempting them.
Remember, the key to improving your vertical jump is to be patient, focus on proper technique, and gradually increase the complexity and intensity of your plyometric training. By incorporating these exercises into your program, you’ll be well on your way to unlocking your full jumping potential.
Pogo Hops and Bound to Pogo Jumps
Mastering Pogo Hops and Bound to Pogo Jumps
The Pogo Hop is a powerful plyometric exercise that can significantly enhance your vertical jump. This exercise focuses on developing explosive power and reactivity in the lower body. To perform the Pogo Hop, stand with your feet shoulder-width apart, knees slightly bent, and your weight centered over the middle of your feet. Initiate the movement by quickly extending your hips, knees, and ankles, driving your arms upward to generate momentum. As you reach the peak of the jump, tuck your knees towards your chest, then land softly on the balls of your feet, immediately preparing for the next repetition.
The Bound to Pogo Jump takes the Pogo Hop to the next level by incorporating a horizontal component. Start by performing a standing broad jump, focusing on projecting your body forward with power. Upon landing, immediately transition into a rapid series of Pogo Hops, maintaining an upright posture and quick, reactive movements. The key is to seamlessly blend the horizontal and vertical components, creating a dynamic, explosive exercise that challenges your entire kinetic chain.
To progress this exercise, you can add hurdle hops between the bound and the Pogo Hops. Begin by setting up a low hurdle or box, approximately knee to hip height. Perform the standing broad jump, clear the hurdle with a powerful hop, then transition into the Pogo Hop sequence. This variation further challenges your coordination, balance, and reactive strength, preparing you for the demands of high-intensity sports.
Mastering the Pogo Hop and Bound to Pogo Jump requires patience and consistent practice. Start with a focus on proper technique, gradually increasing the height and intensity of the jumps as you become more proficient. Remember to listen to your body and allow for adequate recovery between training sessions to avoid overuse injuries. Incorporating these plyometric exercises into your training routine can be a game-changer in your pursuit of a higher vertical jump.
Depth Drops and Depth Drop to Bounds
Mastering Depth Drops and Depth Drop to Bounds
Depth drops are a powerful plyometric exercise that can significantly enhance your vertical jump. The key is to focus on proper execution and progressively increase the difficulty over time. Start with a modest depth, such as a 12-inch box, and work your way up to 24 inches, but avoid going much higher than that.
The goal is to land with control, using your eccentric strength to absorb the impact and immediately transition into the next movement. Avoid simply “plopping” down, as that indicates a lack of joint stiffness and stability. Instead, aim to put on the brakes with your eccentric force, demonstrating the ability to decelerate and then explode upwards.
Once you’ve mastered the basic depth drop, you can progress to a depth drop to bound. This involves dropping off the box and immediately transitioning into a powerful horizontal bound. This challenges your ability to transfer force from a vertical to a horizontal plane, a crucial skill for many sports.
To further challenge yourself, you can try a depth drop to a single-leg bound. This targets any imbalances between your right and left legs, allowing you to identify and address weaknesses. Alternate between the right and left leg, focusing on maintaining control and generating maximum power with each rep.
Finally, the ultimate progression is the depth drop to hurdle hop. This combines the depth drop with a series of rapid, stiff-legged hops over low hurdles. This requires exceptional joint stiffness, coordination, and reactive strength, making it an excellent test of your plyometric abilities.
Remember, mastering these depth drop variations takes time and consistent practice. Incorporate them into your training routine, gradually increasing the difficulty over several weeks or months, and you’ll see significant improvements in your vertical jump and overall athletic performance.
Depth Drop to Single Leg Bounds
Mastering the Depth Drop to Single Leg Bounds
The depth drop to single leg bounds is a powerful plyometric exercise that can significantly enhance your vertical jump. This progression builds upon the previous exercises, challenging your body to absorb and transfer force from a single-leg landing.
Start by standing on a box or platform, around 12-24 inches in height. Carefully step off the box, allowing your body to drop down with control. As you land, focus on maintaining a rigid, stiff posture, using your eccentric strength to decelerate the descent. Immediately after landing, explosively bound off the ground, pushing through the single leg.
This exercise targets the stabilizing muscles and demands a high level of coordination and balance. It’s important to maintain proper form throughout the movement, avoiding any excessive knee or ankle collapse. Perform this exercise on both the right and left legs, as it can reveal asymmetries in strength and power production.
As you progress, you can increase the box height or the number of bounds performed after the depth drop. Aim for 2-3 sets of 3-5 repetitions per leg, ensuring you have adequate rest between sets to maintain quality of movement.
The depth drop to single leg bounds is a challenging but highly effective exercise for enhancing your vertical jump. By mastering the ability to absorb and transfer force through a single-leg landing, you’ll develop the necessary power and explosiveness to elevate your jumping performance.
Refining the Depth Drop to Hurdle Hops
Building upon the depth drop to single leg bounds, the next progression is the depth drop to hurdle hops. This exercise further challenges your body’s ability to quickly change direction and generate explosive power.
Start by standing in front of a low hurdle or box, around 6-12 inches in height. Perform a depth drop, landing with control, and immediately bound over the hurdle. Upon landing, quickly perform a second hurdle hop, maintaining a powerful, rhythmic movement.
The key to this exercise is to focus on a rapid, stiff landing and an explosive takeoff. Avoid any excessive ground contact time, as the goal is to minimize the amortization phase and maximize the transfer of force.
As you become more proficient, you can increase the height of the hurdles or the number of hops performed. Aim for 2-3 sets of 3-5 repetitions, ensuring you maintain proper form and technique throughout the movement.
The depth drop to hurdle hops is an advanced plyometric exercise that requires a high level of coordination, strength, and power. By mastering this progression, you’ll develop the necessary attributes to elevate your vertical jump and enhance your overall athletic performance.
Unlocking the Depth Drop to Bound Variations
The final progression in this sequence is the depth drop to bound variations. This exercise combines the depth drop with a horizontal bound, challenging your body to absorb and transfer force in multiple planes of motion.
Start by standing on a box or platform, around 12-24 inches in height. Carefully step off the box, allowing your body to drop down with control. As you land, focus on maintaining a rigid, stiff posture, using your eccentric strength to decelerate the descent. Immediately after landing, explosively bound forward, projecting your body through space.
You can further progress this exercise by performing the depth drop to a single-leg bound. This variation targets the stabilizing muscles and demands a high level of unilateral power production.
As you become more proficient, you can experiment with different bound variations, such as a tuck jump or a split-stance bound. Aim for 2-3 sets of 3-5 repetitions per leg, ensuring you maintain proper form and technique throughout the movement.
The depth drop to bound variations are highly effective for developing the necessary power, coordination, and explosiveness to enhance your vertical jump. By mastering this progression, you’ll unlock the ability to generate and transfer force in a dynamic, multidirectional manner, ultimately leading to significant improvements in your jumping performance.
Depth Drop to Hurdle Hops
Mastering the Depth Drop to Hurdle Hops
The depth drop to hurdle hops is a challenging plyometric exercise that can significantly boost your vertical jump. This progression builds upon the previous exercises, challenging your body to absorb and transfer force more efficiently.
Start by performing a depth drop from a raised platform, focusing on a controlled, stiff landing. Once you’ve mastered the depth drop, progress to a depth drop followed by a bound or single-leg bound. This helps develop the ability to transition from a landing to an explosive takeoff.
The final step in this progression is the depth drop to hurdle hops. From the depth drop position, immediately perform a series of quick, rhythmic hops over a set of low hurdles or cones. The key is to maintain a rigid, upright posture and avoid collapsing on the landing. This exercise trains your body to react and rebound with speed and power.
It’s important to approach this progression gradually, allowing your body time to adapt to the increased demands. Begin with just a few repetitions and slowly increase the volume and intensity over several training sessions. Remember to focus on proper form and technique to maximize the benefits and minimize the risk of injury.
By mastering the depth drop to hurdle hops, you’ll develop the explosive power, reactive strength, and neuromuscular coordination necessary to achieve significant gains in your vertical jump. Incorporate this exercise into your plyometric training routine, and you’ll be well on your way to reaching new heights.
Variations and Progressions
To further challenge yourself, you can experiment with variations of the depth drop to hurdle hops. For example, you can try single-leg depth drops, alternating between legs, or increase the height of the hurdles as you become more proficient.
Additionally, you can incorporate the depth drop to hurdle hops into more complex plyometric sequences, such as a depth drop to bound to hurdle hops, or a depth drop to single-leg bound to hurdle hops. These advanced variations require exceptional control, coordination, and power, and should only be attempted by experienced athletes.
Incorporating the Depth Drop to Hurdle Hops
When integrating the depth drop to hurdle hops into your training program, be mindful of the overall volume and intensity. This exercise places a significant demand on your body, so it’s important to allow for adequate recovery time between sessions.
Consider incorporating the depth drop to hurdle hops as part of your plyometric or power training days, rather than during your strength-focused sessions. This will help ensure that you have the necessary energy and focus to execute the exercise with proper form.
Remember, the key to improving your vertical jump through plyometric training is to progressively overload your body while maintaining excellent technique. By mastering the depth drop to hurdle hops, you’ll be well on your way to unlocking your full jumping potential.
