Jump

Toes hops

jump on your toes

Rope jumps

Jump with a rope

Tuck jumps

jump and tuck your knees

Side jumps

Jump to one side then the other

Rotational jumps

Jump then rotate 180 degrees

Broad Jumps

Jump as fas as you can

Box Jump

Jump to the top of a box

Depth Jump

 

Variations

weighted – higher height

 

Squats 

 

Normal squat 

Do normal squat, preferably under 90 degrees

Toe Swings up

Do a squat on the way up get on your toes on the same time swing your arms up

Squat jump

Do a squat on the way up and then jump

Streamline squat

Get on a streamline and do a squat

High box squat

Sit on a box and then go up

Pause

Do a squat and when you are down pause for 3 sec

 

*weighted optional*

 

Lunges

Lunge

Do a normal lounge alternate feet

Lunge Jump

Do a lounge then jump and change feet in the air

Lounge knee up

Do a semi lounge and explode the back leg up knee to the front

 

*optional weighted, dumbells, barbells*

Calf Raises

Step on a small box or something high and do calf raises

 

variations

open 

narrow

single calf raise

High Knees

Bring you knees up and down alternating legs

 

Ponting Toes hops

One feet up to the front, then the other feet up pointing in dorsiflexion

 

Quick feet

Like running but in the same place

 

Kettlebell swing

Grab a kettlebell or dumbel and swing between your legs to the front of your face arms always straight

 

Single leg thrsuter

a thruster but with one leg lift straight

 

Wideouts

with a band open and close jumping

 

Band holds

Put the band on your ankles and raise your knee

 

A-Skips

one knee up and bounche with the one straight and then change

 

Deadlifts

A normal deadlift, barbell recommended can be done with bands weightless dumbels etc

variations

Single leg deadlift

Sled

Push a sled with your arms straight or a disc on the floor

 

Bulgarian Split Squat 

variations

weighted

 

Pistols 

Squat with one leg

variations

standing on a box,

sitting on a box a then up

 

Power High Pull 

 

 

Clean 

Clean power lifting

 

 

Snatch 

snatch power lifting

 

 

Laying down, jump streamline 

lay down on the floor and on the command jump into a streamline

 

 

Depth Jump

stand on a higher surface then go down to the floor and asap jump

 

 

Medicine-Ball Broad Jump

jump and throw the medicine ball to the wall.

How To Jump Higher: 5 Exercises To Improve Your Vertical

 

 

Kneeling Jump 

kneel and jump to your feet

variations

Kneeling Jump then tuck your knees

Kneeling Jump then jump to the side

 

Static stretching achilles 

 

Hip Flexors 

 

Squat Stretch

On a deep squat position and hold

 

Plank knees in

On a plank position put you leg out then bring it in

 

 

Pike frog hops

plank position arms straight bring your legs to where your hands are and go back