If you don’t have access to a gym or performance training coach, there are still ways to improve at home. Take your game to the next level with this equipment-free home workout to improve your vertical jump.
Warm Up (3 Rounds): 5 Burpees, 10 Air Squats, 12 Lunges
Lateral Hops:
First cycle to be performed with two footed hops, then repeat with single leg hops (1/2 reps per leg)
1>2 (Side to side) x40 Reps
1>4 (Front to back) x40 Reps
2>4 (Corner to corner) x40 Reps
1>3 (Corner to corner) x40 Reps
1>2>3>4 (Counterclockwise) x20 Reps
1>4>3>2 (Clockwise) x20 Reps
*Rest 2 minutes
**Repeat with single leg hops
High Intensity Circuit (4 Rounds): 30sec ON, 30sec OFF
- Gorilla Burpees (lunge left leg, lunge right leg, air squat, burpee)
- Skater Jumps (one leg jumps, side to side – looks like stationary speed skating)
- Split Squat Jumps (start in a lunge, jump and alternate legs in air, land in lunge)
- Jump Squats/Block Jumps (full squat then jump into stationary blocking move)
- Single Leg Vertical Jumps (alternate leg each round)
*After each round rest for 3 minutes, then repeat
**Meant to be completed at HIGH INTENSITY
OR
Accumulate 100 reps of each of the following:
- Air Squats
- Lunges (50x each leg)
- Calf Raises
- Mountain Climbers
*Break up sets as necessary
**Rest during and between sets as needed
Estimated Time of Completion: 30 minutes
For related reading on fitness click here. For more education on performance training click here.
About the Author
Derek Jensen is the full-time Co-Director of MOD Volleyball in Chicago, Illinois. He is a former NCAA Division 1 athlete at Loyola University Chicago and long-time coach at D1. Derek is also a member of the JVA Board of Directors as the designated Boys Volleyball Representative.
