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Download AppIntermediate Vertical Jump Routine
A jump-focused session to build power and takeoff mechanics with controlled plyometrics.
Intermediate Vertical Jump Routine
A jump-focused session to build power and takeoff mechanics with controlled plyometrics.
Warm-Up
Raise temperature, prep ankles/hips, and groove landing mechanics. Prep & elasticity focus.
Set A — Elastic Jumps
Explode up, land softly, reset between reps as needed.
Set B — Unilateral Power
Stay tall; keep knee tracking over toes; step down instead of jumping down. — Landing control focus.
Set C — Single-Leg Reactivity
Small, quick hops. Stop if you feel Achilles discomfort.
Cool-Down
Bring heart rate down and restore lower-leg/quad length. Calves, quads, ankles focus.
Elastic Energy From Ankle to Hip
Ankle Hops and Jump Rope prime the stretch-shortening cycle in your soleus and Achilles tendon before heavier loading begins. Squat Jumps and Countermovement Jumps then recruit the glutes and quads through rapid eccentric-concentric transitions — the exact mechanism that determines peak takeoff velocity.
Vertical Jump Is a Tendon Sport
Elite jumpers store and release elastic energy through stiff, conditioned tendons — not just strong muscles. The progression from Ankle Hops to Single-Leg Hops mirrors how your Achilles and patellar tendons must absorb ground reaction forces and rebound explosively, a demand that separates good jumpers from great ones.
Plyometric Sequencing for Peak Output
Box Drop into ground contact trains reactive strength index — your ability to minimize contact time while maximizing force output. Start each jump set fully recovered (90–120s rest) to train the neuromuscular system at true peak intensity. If Single-Leg Hops feel asymmetrical, prioritize that weaker side before adding volume.