Become Explosive with Jump Training Drills

Develop lower body power with the vertical jump, and become explosive from different starting heights.

Jumping is one athletic ability that can separate you from the pack. (Ask the Experts: What Can I Do To Improve My Jumping Ability?) Develop lower-body power with the vertical jump and become explosive from the start. Practice the rhythmic sequence of the vertical jump from different starting heights. I recommend training from five starting points—face, chest, waist, knees and ankles—using light resistance.(See Athletes: Avoid These Four Lower-Body Exercises.)

Guidelines

  • Emphasize the landing and progress to repeated jumps
  • Begin with five jumps for height
  • As strength and coordination improve, increase the number of jumps accordingly

Power Zone One (Face)

  • Hold a medicine ball in front of your face throughout the series of jumps
  • Using good form, squat down and explode up

Power Zone Two (Chest)

  • Hold a medicine ball in front of your chest throughout the series of jumps
  • Using good form, squat down and explode up

Power Zone Three (Waist)

  • Hold a medicine ball in front of your waist throughout the series of jumps
  • Using good form, squat down and explode up

Power Zone Four (Knees)

  • Hold a medicine ball in front of your knees throughout the series of  jumps
  • Using good form, squat down and explode up

Power Zone Five (Ankles)

  • Hold a medicine ball at your ankles throughout the series of jumps
  • Using good form, squat down and explode up

Photo Credit: Getty Images // Thinkstock

Topics: CHEST | MEDICINE BALL EXERCISES | HOW TO JUMP HIGHER: DRILLS AND WORKOUTS | POWER | WAIST | BODY EXERCISES | JUMPING | MEDICINE BALL | VERTICAL JUMP