If you’re looking to increase your vertical jump in as little as three weeks, plyometric drills are the way to go. According to a study shown in the Journal of Strength and Conditioning Research, 28 participants saw increases in vertical jumping ability when performing plyometric depth jump training as part of an overall athletic program. To get the most out of three weeks of training, focus on lower body plyometrics that closely mimic vertical jumping. According to Brian Mac Sports Coach, you should allow three days of rest between plyometric training sessions and two sessions per week will allow time for recovery without compromising increased performance.
Perform drop jumps. The key to performing a drop jump is to have a minimal contact time with the ground and also the height achieved during the upward jump.
Jump to the ground from a raised platform or box and then immediately jump back up to your starting position.
Use proper form. Keep the legs stiff when landing, minimize the flexion of the knees, and land on the mid-foot underneath the hips and jump back up as high as you can.
Perform four sets with five jumps in each set for optimal results, according to Bodybuilding.com. Do not rest between jumps in a set, but give yourself one minute to recover before starting the second set.
Perform depth jumps. Stand on a box or raised platform and stay close to the front edge facing a vertical jump flag.
Step off the platform and land with both feet underneath the vertical flag, according to ExRx.net. Jump off the ground as quick as you can and reach up with both or just a single hand and hit the highest vertical flag you can reach.
Perform four sets with five jumps in each set. Don’t rest between depth jumps, but give yourself one minute of rest before starting the next set.
Always warm up and cool down before and after your workout. Aim to warm up with light cardio activity for at least five minutes before a plyometric workout. You want to get your blood flowing and your muscles warmed before performing high intensity exercises. Cool down for five minutes with low-intensity activity, such as walking. Stretch for five minutes following your cool-down and pay particular attention to the lower body muscles used during your plyometric workout.
Plyometrics are high-impact and high-intensity exercises, and the movements performed are tough on the body. If you have issues with your lower back and/or joints, you should first consult with your doctor before trying a plyometrics routine.