Vertical Jump Program

  • NHS Vertical Jump Program

    Vertical Jump Program

    Neshaminy Boys’ Volleyball Vertical Jump Training Program

    The Movement System Training Framework - https://www.youtube.com/watch?v=1CFAZfxEkoQ

    Phase I - Weeks 1-4 - Hypertrophy & Plyometrics → weight training + plyometrics (power focused ~ loaded jumps)

    • Full range of motion strength training (1st 4 weeks) - 3-4 sets, 8-12 reps

      • Squat variations

      • Lunge variations

      • Deadlift variations

      • Ankle / Calf strengthening

    • Lighter Intensity Plyometrics

      • Pogos

      • Dumbbell loaded jump (DB weight = 10-15% of body weight) - 4 sets x 5 reps

    Phase II - Weeks 4-8 - Strength / Power & Plyometrics (increase plyometrics & dial back hypertrophy)

    • 4-6 sets x 6-8 reps with strength training 

    • Progress from double to single limb plyos 

      • Barrier hops

      • Depth jumps

    Phase III - Weeks 8-12 - Power & Plyometrics

    • Complex Training - heavy strength exercise (5-8 sets x 2-5 reps) → 2-5 min rest → plyometric exercise = post activation potentiation → increased muscle power 

    Best weighted exercise for jumping: https://www.youtube.com/watch?v=ABIeFHPTvC0 https://www.youtube.com/watch?v=HJ9NcCyN1E0

    Major adaptations

    • Back squat: (power - 5-10 sets x 2-5 reps), (strength - 10 sets x 1-5 reps), (hypertrophy - 3-4 sets x 8-12 reps)

    • Deadlift: (strength - 5 sets x 5 reps)

    • Hang Cleans: (power - 5-8 sets x 1-3 reps)

    • Power Cleans: (power - 5-8 sets x 1-3 reps)

    • Front squat: same as back squats

    • Lunges: (strength & hypertrophy rep scheme)

    • Rear Foot Elevated Split Squat: great for single leg force production (3-4 sets x 10-12 reps)

    Great adaptations

    • Banded Kettle Bell (KB) swings: 3 sets x 15 reps (keep reps lower for power)

    • Banded quarter squats: contract relax technique - 3 sets x 20 reps

    • Hang high pulls: 5-8 sets x 2-3 reps

    • Hamstring curls: 3 sets x 8-12 reps, go heavy

    • Hip thrust: 3 sets x 20 reps (plate/dumbbell), 5 sets x 3-5 reps (barbell - max strength)

    • KB swings: 3-4 sets x 6-12 reps

    • Pistol squat: best exercise without equipment - 3 sets to failure & match it 

    • RDLs: 3-4 sets x 10-12 reps, 5 sets x 3 reps (max strength)

    • Single Leg RDLs: 3-4 sets x 8-12 reps

    • Step ups: 3-4 sets x 5-10 reps

    • Standing & seated calf raises: 3 sets x 20 reps (general strength & hypertrophy)

    Good adaptations

    • Banded walks: 3 sets x 10 reps each legs

    • Cable pull throughs: 3 sets x 10-15 reps

    • Banded good mornings: 3 sets x 10-20 reps

    • Hyperextensions: 3 sets x 10-20 reps

    • Lateral lunge: 3 sets x 5-10 reps (8 is sweet spot)

    • Lunge ISO hold: 3-5 sets x 45 sec 

    • Rear Foot Elevated Split Squat ISO hold: 3-5 sets x 45 sec

    • Nordic curls: 3-4 sets x 5-10 reps

    • Oscillating RFESS: good to sprinkle on top, contract-relax technique, higher rep amounts ~ 30 reps or a set time - 3 x 30 sec (@ different ROMs)

    • Overcoming isometrics: great for advanced athletes - 5-6 sec reps (great for in-season training) - 3-8 sets x 3-8 sec

    • Reverse hyperextensions: 2-3 sets x 10-20 reps

    • Reverse step downs: prep exercise, build the base, 3 sets x 8-12 reps

    • Side step downs: prep exercise

    • Single leg seated pistol squat: 3 sets x 10 reps each leg

    Minor adaptations

    • Core training: (explosive - 4-5 sets x 3-8 reps), (strength - 2-4 sets x 10-12 reps) (hypertrophy - duration of time)

    • Ankle strengthening: 8-20 reps

    • Med ball throws: 3 sets x 3-8 reps

    • Reverse sled drag: good warm up, 3 sets x 2 min

    • Single leg knee extension isometrics: 3-5 sets x 45 sec iso holds

    • Tibialis raises: 3 sets x 15-30 reps

    • Wall sits: good for tendon health - 3-5 sets x 45 sec iso holds