Vertical Jump Program
2x week, 2 days rest in-between
Strength Training
3x3 Clean & Press
3x3 Snatch
Plyometrics
Workout 1:
3x5 Box Jump
2x10 Lunge Jump
3x5 Squat jump (knees to chest)
3x5 1-2 Jump (each leg)
3x5 Leapfrog Jump
Workout 2:
2x15 Slalom Jump
3x5 Lateral Jump
2x10 Single Leg Box Jump (one foot on box, explode up, land other foot on box)
3x5 Depth Jump to Box Jump
2x10 Bent-Over Straight-Leg Donkey Ankle Bounce