Jump Training Program

I have just found a good jump training program which seems to be effective and also looks safe, it also doesn´t require any equipment other than a skipping rope . I am translating it now into Portuguese for my players to use as well to do a test of the 12 week program.

The program can be found at:

http://www.basketballforcoaches.com/vertical-jump/

I am planning to change up my training a bit to allow me to do the program along with my current weight training on the days that I don´t do leg training.

As the program alternates from 4 times on odd weeks and 3 times on even weeks I plan to change from doing weights total body 3 times a week to doing split 4 days a week upper body twice a week and lower body twice a week alternating with the jump program.

I am talking to my trainer at the moment about this change.

Saturday morning I will do a warm up and then test my vertical jump as a base line before I start the program and then the next time I measure will be after finishing the first 4 weeks, then after 8 weeks and finally after 12 weeks. The program say that you will double your vertical jump which I doubt but I have seen people saying that they have increased their jump by 9 inches which is good.

After the 12 weeks I think that I will be sufficiently fit enough to start doing plyometrics twice a week as part of my normal training schedule to maintain the jump gains that will have resulted from the training program and utilize my plyometrics boxes that I bought last month.

A breakdown of the program is as follows:

Coach Mac Vertical Jump Program

Phase 1 – Weeks 1 – 3

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 2 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. Lateral Jumps – 3 sets of 20 repetitions.

6. Alternating Jump Lunges – 3 sets of 10 repetitions.

7. Tuck Jumps – 3 sets of 8 repetitions.

8. Toe Raises – 3 sets of 20 repetitions.

Week 4 – Rest.

Phase 2 – Weeks 5 – 7

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 3 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. 4-Corners – 3 sets of 12 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.

7. Alternating Jump Lunges – 3 sets of 15 repetitions.

8. High Reach Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.

Week 8 – Rest.

Phase 3 – Weeks 9 – 11

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 4 minutes.

4. Slow Motions Squats – 3 sets of 10 repetitions.

5. Single-Leg 4-Corners – 3 sets of 10 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 20 repetitions.

7. Alternating Jump Lunges – 3 sets of 20 repetitions.

8. Tuck Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 40 repetitions.

Week 12 – Rest.

Just worked out that the 12 weeks of the program will finish on 31/01/15 so on 1/2/15 I will be able to measure my vertical jump to see how successful the program has been.