Below is a complete workout for jumpers that will increase your jumping height. There are three phases—off-season, pre-season and in-season—and two versions—one for high school athletes and one for college athletes, both of which are designed to challenge you at your stage of development and which take your schedule into account.
The off-season generally runs through fall. It's the perfect time to develop a fitness and exercise technique base, and to begin increasing strength and power. With that in mind, high school jumpers will train three times a week, one day focused on strength, one on power, and one on increasing muscle mass. Collegiate athletes have the benefit of training for an additional day.
The pre-season runs from around November into January. This is the time to focus on increasing strength and power. For the high school athlete, one training session is devoted to maximal strength, one to power and one to both. For the collegiate athlete, two days are devoted to strength and two to power. The college athlete begins to focus on the leg they jump off, so you'll begin to see split and single-leg lifts.
In-season begins in January and lasts until the last outdoor meet is over. Due to the demands of travel and competition, jumpers have less time to train, so the focus is on getting as much bang out of training as possible. Lifts are done from the floor, they are heavy, and in the case of college jumpers, they involve complexes and specific movements like Pause Squats and split lifts.
Get the complete year-round workout for these other track sports:
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