This training program is designed for you to increase leg strength, vertical jump, and
to help in the reduction of knee and ankle injury. If performed with proper technique and by utilizing a good work ethic,
you will develop the necessary muscular strength and balance to help in the prevention of knee and ankle injuries. It will
also help significantly improve vertical jump and explosiveness. Proper technique, as mentioned above, is VITAL for each exercise.
Jumping is not the only movement involved here...you will also be landing. Pay close attention to the mechanics of landing
after each jump.
Begin with workout 1 and progress slowly. Perform this workout 1-2 times weekly. More
is NOT better. This amount of time will be effective and not put over-stress on your legs.
Below are the descriptions of each exercise to be performed. You may want to print this
page as an easy reference guide.
Exercise: Ankle Jumps
Starting Position: Stand straight with arms extended straight over
Movement: With your knees slightly bent and arms raised over head,
bounce up and down off of your toes. Focus on performing quick and precise jumps, keeping yourself in the same spot on the
ground for the designated amount of time.
Exercise: Tuck Jumps
Starting Position: Stand in a half-squat position with your hips back,
knees over toes, and shoulders over your knees. Keep your hands out in front of you for balance.
Movement: Jump up as high as you can, bringing your knees to your
chest at the top of the jump. Land in a soft and controlled manner with hips back and shoulders over your knees. Hold this
position for 1-2 seconds and repeat the jump. Continue this movement for the duration of the prescribed time.
Exercise: Squat Jumps
Starting Position: Begin with your feet shoulder-width apart in a
squat position with hands touching the ground in front of your toes. Your knees should be directly over your toes with hips
sitting back. Your knees should be bent approximately 90 degrees. Your chest should be directly over the middle of your thighs.
Movement: Explode up and jump as high as you can into the air reaching
for the sky. Land soft and under control with your hips back, knees over your toes in the starting position. Immediately repeat
the jump for the designated amount of time.
Exercise: Broad Jumps
Starting Position: Stand with your toes on a line, feet shoulder-width
apart. Keep your hands in front of you for balance.
Movement: Using your knees, you will be bending down, keeping feet
stationery. Rock back and than jump forward as far as you can under control. Land softly and hold for a second. Also, use
your arms to further your distance. Perform a set of 5 repetitions.
Exercise: 180-degree Jumps
Starting Position: Stand in a half-squat position with your hips back,
knees over your toes, and shoulders over your knees.
Movement: Jump up as high as you can and, while in the air, spin 180
degrees, so that you land facing the opposite direction. Land softly and under control. Repeat, jumping in the opposite direction.
Perform for designated time.
Exercise: Lunge Jumps
Starting Position: Start in a semi-lunge position with one foot in
front of the other.
Movement: Jump up as high as you can, alternating foot positions in
mid-air. Use your hands for balance, land softly and under control. Repeat the action for prescribed time.
Exercise: Single Leg Jumps
Starting Position: On one leg, lean forward so your shoulders are
over your knee and hips are back.
Movement: Jump from one leg to the other straight up and down. Land
softly and under control and hold the landing for 1-2 seconds. Increase the rhythm and knee height as you progress. Continue
for the designated time.
Exercise: Box Jumps
Starting Position: Stand 1-1.5 feet away from a box that is 12"-36"
high. Be sure that the box is stable, will not skid, and will support your body weight. Use a shorter box if you are beginning
and progress to a taller box as you are able to.
Movement: Using your arms to gather momentum, jump up as high as you
can and land softly on top of the box. Focus on a soft and controlled landing by bending at the knees with hips back. Step
(DO NOT JUMP) down off the box and repeat for the duration of prescribed time.
Exercise: Box Jumps (Advanced Only)
Starting Position: Holding a medicine ball (5-20 lbs) behind your
head, stand 1-1.5 feet away from a box that is 12"-36" high. Be sure that the box is stable, will not skid, and will support
your body weight.
Movement: Holding the medicine ball behind your head, use your hips
and knees for momentum and jump as high as you can and land softly on top of the box. Focus on a soft and controlled landing
by bending at the knees with hips back. Step (DO NOT JUMP) down off the box and repeat for the duration of prescribed time.
Exercise: Reverse Lunges
Starting Position: Stand upright holding a bar (10-30 lbs) across
your shoulders. For beginners, just use your body weight for resistance by placing your hands on your hips.
Movement: Step backward directly behind you. As you reach back, allow
your shoulders to come forward slightly. As you drop down DO NOT allow your front knee to go out in front of your toes. This
places undue stress on the knee. Your front leg should be perpendicular to the floor (90 degrees) at the bottom position.
Hold this position for a moment and then slowly and under control pull yourself upright with your forward leg. Do not spring
off your back leg. Allow your forward leg to perform the entire movement.
Exercise: Body Weight Squats
Starting Position: Stand with feet shoulder-width apart, knees slightly
bent, hips back. Place hands behind the head.
Movement: Bend knees, keeping them over the toes, to a full squat
position. Perform 10 repetitions. ADVANCED: Perform the body weight squats on a balance board such as a low balance beam or
a 2x4 piece of wood. Also, hold a medicine ball (10-25 lbs) over your head.
Exercise: Single Leg Squats
Starting Position: Stand on one leg and lean forward so that your
chest is almost perpendicular to the ground. Place arms out to the side and other leg back for balance.
Movement: Making sure you are balanced, bend your knee to approximately
a half-squat position. Push back up slowly and repeat. Perform 10 repetitions on each leg. ADVANCED: Perform the body weight
squats on a balance board such as a low balance beam or a 2x4 piece of wood.
Exercise: Calf Raises
Starting Position: Stand with the balls of your feet on the block
of a standing calf raise machine. Your hips should extend out behind you. Hook your shoulders under the pads of the machine
and straighten your legs bringing the weights of the machine up. DO NOT lower heels as far as possible toward the floor as
this puts tremendous stress on your calf muscles and tendons. Keep your feet parallel to the floor or slightly below. If you
do not have access to the machine, you can stand on a step or box and perform this exercise.
Movement: Come up on your toes as far as possible (1-2 seconds). Pause
for a good second or longer, get a good squeeze at the top of the movement. Slowly lower back down (3-4 seconds) to the starting