Coach B Training Vertical Jump Program
(Confidential Program)
Week 1
DAY 1
Explosive Squats
Squat Jumps
Depth Jumps
Standing Jumps or
Approach Jumps
Lunge jumps
Or High jumps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
4-5 Sets
3-4 Sets
2-3 Sets
2-3 Sets
60-90s Rest
90-120s Rest
90-120s Rest
60-90s Rest
6-8 Reps
2-3 Sets
60-90s Rest
8 Reps
8 Reps
8 Reps
2 Sets
3 Sets
3 Sets
90s-120s Rest
60s Rest
60s Rest
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3 Sets
3 Sets
2-3 Sets
3 Sets
2-3 Sets
60-90s Rest
90-120s Rest
90-120s Rest
90-120s Rest
90-120s Rest
3-4 Sets
3-4 Sets
60s Rest
90-120s Rest
3-4 Sets
2-3 Sets
2-3 Sets
90-120s Rest
90 -120s Rest
60s Rest
Day 2
Rest Day/Off Day Exercises
Max Jumps
Squat in the chair
Seated position and
explode up
Day 3
Explosive Squats
Squat Jumps
Seated box jumps
Depth Jumps
Lung Jumps
Day 4
Rest Day/Off Day Exercises (same as day 2)
Day 5
WEIGHT ROOM (if applicable or with me)
Explosive Squats
6-8 Reps
Deadlift or Ham
6-8 Reps
Curls
Side Squats
8-10 Reps
Lunges
6-8 Reps
Lunge jumps
8-10 Reps
Day 6 & 7 Rest!
Week 2
DAY 1
Explosive Squats
Squat Jumps
Seated box jumps
Depth Jumps
Lung Jumps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3 Sets
3 Sets
2-3 Sets
3 Sets
2-3 Sets
60-90s Rest
90-120s Rest
90-120s Rest
90-120s Rest
90-120s Rest
8 Reps
8 Reps
8 Reps
2 Sets
3 Sets
3 Sets
90s-120s Rest
60s Rest
60s Rest
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
4-5 Sets
3-4 Sets
2-3 Sets
2-3 Sets
60-90s Rest
90-120s Rest
90-120s Rest
60-90s Rest
6-8 Reps
2-3 Sets
60-90s Rest
Day 2
Rest Day/Off Day Exercises
Max Jumps
Squat in the chair
Seated position and
explode up
Day 3
Explosive Squats
Squat Jumps
Depth Jumps
Standing Jumps or
Approach Jumps
Lunge jumps
Or High jumps
Day 4
Rest Day/Off Day Exercises (same as day 2)
Day 5
WEIGHT ROOM (OR AT HOME WITH MEDICINE BALL)
Explosive Squats
6-8 Reps
3-4
Deadlift or Ham
6-8 Reps
3-4
Curls
Side Squats
6-8 Reps
3-4
Lunges
6-8 Reps
2-3
Cleans
6-8 Reps
2-3
60-90s Rest
90-120s Rest
90-120s Rest
90 -120s Rest
60-90s Rest
Day 6 & 7 Rest!
*If you’re currently in season and have a minimum of 2 practices a week, eliminate either
day 1 or 3, so you’ll only be training for 2 days out of the week.
*After you become familiar with the plyometric exercises, you can implement combo plyo
drills for day 1 or 3 by replacing an exercise
* Repeat week 1 and week 2 alternatively for 12 weeks
* If you want to continue training after 12 weeks, take 1-2 weeks off legs and then begin
again