Name: Playbook - Jess Racz - Vertical Jump Workout
Uploaded: 2022-10-07T03:29:12.788Z
Duration: 45 min
Description: Vertical Jump Workout

Improve your reactive strength (being able to produce your force quickly) & vertical jump power & height with this workout

Couch Stretch

Hip Swivels

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

Can do this in place if you don’t have room to walk 
Complete 7 on each side

Walking Hamstring Stretch

Crossover Adductor Stretch

Adductor Leg Swings

Leg Swings

Straight Leg Skips

Keep weight relatively light. Get out of the bottom position as quickly as possible

Reactive MB Toss

Max Pogo Hops

Vertical Jump Warm Up

Based on experience, choose a weight that you can move fast & jump high. The weight is meant to be very light! A lot of you should be starting with an empty trap bar. If you don’t have a trap bar start with light DBs

Weighted Trap Bar Jump

12-16’ box 
If you don’t have this type of hurdle, you can jump onto another plyometric box, small hurdle, a bench, or any other target you have available
The idea is getting max intent no matter the height of what you’re jumping onto or over!

Drop Jump To Hurdle Hop

Vertical Jump Set #1

6 on each side, 12 total 
Box height should be low 18-24#

Alternating SL Box Jumps

Vertical Jump Set #2

You can use DBs or KBs if you don’t have this set up 
If you have a smith machine, that would be the ideal way to perform this exercise 
You can use a barbell but the stability is going to be the main limiter 
5 reps on each side

Safety Bar RFESS

SLDL Plate Drops

Can go bodyweight if you don’t have this set up and/or this version is too challenging 
6 reps on each side

Banded Single Leg Drop Glute Bridges

Elevate your calf on a bench, box or bumper plate

Functional Calf Raises

Vertical Jump Strength

Vertical Jump Workout

Lower Body Power Development: Single Leg #2

Vertical Jump Workout (Limited Equipment Needed)

It was phenomenal. Always love challenging myself athletically?

Alijah Arnold

Get Bouncy! 🐰

Armando

Got Bounce Part 2! Vertical jump workout!

Improve Your Single Leg Bounce!

Reactive Strength - Get Explosive Part 2

Full body warm up & full body workout felt really good 👍 elastic explosive power and strong

Vidmantas

Explosiveness + Full Body Strength

Speed & Bounce Workout!

Vertical Jump and Step Back Explosiveness + Strength

It's great. I have a complete training plan since I use it.

Vertical Jump Workout

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