Free vertical jump program

The following is a free vertical jump program provided by As a free vertical jump program, we have tried to make it as accessible as possible to every athlete, reducing the requirements for heavy weights and specialized equipment such as jump boxes. Always consult your doctor before starting any new exercise regimen, and always take it slow at the beginning. A vertical jump program is very stressful on your joints and muscles, so make sure you eat a proper diet and get plenty of rest including sleep.

Warm Up

Before starting any exercise is for a session, always warm up your muscles by light jogging. If you don't have the necessary room, jogging in place, or better yet, jump roping, is a good way to get your body warmed up. Many vertical jump experts advise against static stretching before starting any jump exercises, but for this light-duty vertical jump program, static stretching should be fine. An example of static stretching is when, while standing, you touch your hands to your toes and hold for a slow count of ten. Stretching your muscles is very important when doing any kind of vertical jump program.


Rest 2 minutes between sets when doing the following exercises.

Calf Raises: 3 x 15 reps - While standing up straight, look straight ahead and quickly lift your body up on your tippy-toes as high as you can. Slowly lower yourself to the floor. Over time, you can add weight to this exercise by wearing a backpack containing one or more water bottles. Repeat for 3 sets of 10 reps.

Knee Bend Squats 3 x 10 reps - Stand up straight with your feet slightly more than shoulder width apart. While looking straight ahead and keeping your back straight, crouched down in a controlled manner until your knee reaches a 90 degree angle. Come back up quickly but do not jump off the ground. Remain controlled throughout the exercise. Keep you head up and don't look down. Over time, you can add weight to this exercise by wearing a backpack containing one or more water bottles. Repeat for 3 sets of 10 reps.

Standing high jump: 3 x 8 reps - Make sure to do this exercise on a soft or carpeted surface, wearing shock-absorbing athletic shoes. While standing in place, jump straight up into the air as high as you can, bring your knees to your chest at the top of the jump. When you land, absorb the force of the landing by crouching, but don't bend your knees past a 90 degree angle. The instant you land, explode back up into the next jump--minimize the time your feet are in contact with the ground. Keep your head up throughout the exercise. Repeat for 3 sets of 8 reps.

Vertical jump measure: 3 x 1 rep - Use a pencil to cover the end of your middle fingertip. Taking only a single step, jump as high as you can against a wall or other surface where you can see the mark. The difference between your standing reach and the highest mark is your vertical jump. Every week, try to beat the previous week's highest mark. Keep track of your vertical jump measurements -- it's a great way to motivate yourself.

Finish the jump training program by doing crunches (do not do the crunches before finishing the other exercises).

Crunches 3 x 20 reps - The abs have been described as "the breadbasket" of all athletic activities -- they definitely make a difference in your vertical jump. While lying flat on your back, lightly touch your fingertips to your temples. Bring your chest up off the ground and, at the same time, bring your knees up in an attempt to touch your chest. Squeeze and old for one second at the top, then lower your chest and your legs all the way flat to the ground.

Cool Down

Jump rope lightly for 5 minutes. Thoroughly stretch your muscles as the final step to your cooldown.

As a free vertical jump training program, we wanted to make sure this program would not be too taxing for beginning athletes. Do this vertical jump program no more than twice a week. You must give your muscles sufficient time to rest and recuperate. Try to get eight hours of sleep every night, eat sufficient protein, and drink as much water as you can. Be consistent in following our vertical jump program, and you'll see your vertical jump rising slowly every week!

If you are serious about increasing your vertical jump, you may want to invest in a fully comprehensive vertical jump program. Check out our reviews of the best jump training program courses available.

[Jump-Higher-Now] Free vertical jump program

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