Training Plan: Jump Higher, Play Stronger

This training plan is designed to help me jump higher and play stronger by building strength, improving explosiveness, and practicing jump techniques. It follows a weekly schedule to get the best results.

Key Parts of the Plan

1. Strength Training

Building strong legs and core muscles is the first step to jumping higher.

Squats: Make your legs stronger.

Deadlifts: Strengthen your glutes (butt muscles) and hamstrings (back of your thighs).

Lunges: Improve balance and stability in each leg.

Planks: Build a strong core for better control when jumping.

2. Explosiveness Training

Explosiveness turns strength into powerful jumps.

Box Jumps: Practice quick, powerful take-offs.

Depth Jumps: Get stronger by jumping after landing.

Single-Leg Hops: Improve power and balance on each leg.

Sprint Starts: Work on short bursts of speed to build explosiveness.

3. Jump Technique Practice

Practicing the right jump technique helps every movement be more powerful.

Practice smooth and controlled approaches before jumping.

Work on timing and swinging your arms for maximum height.

Simulate jumps during real basketball moves like dribbling or defending.

4. Recovery and Flexibility

Recovery keeps my body ready to train, and flexibility helps avoid injuries.

Dynamic Warm-Ups: Get muscles ready for training with exercises like leg swings, lunges, and high knees.

Stretching Cool-Downs: Stretch after workouts to avoid soreness and stay flexible.

Massage tight muscles with the foam roller to help them recover faster.

This plan is simple but effective, focusing on the most important areas to help me achieve my goals.

Daily Routine

This personal daily routine ensures targeted progress in strength, explosiveness, and jump mechanics while incorporating flexibility and recovery to avoid burnout or injury.

Monday - Strength Training (Legs  and  Core)

Warm-Up (10 minutes): Dynamic stretches (leg swings, walking lunges, high knees).

Workout:

• Back Squats: 4 sets of 8 reps (70–80% of max weight).
• Deadlifts: 4 sets of 8 reps.
• Walking Lunges (weighted): 3 sets of 20 steps (10 per leg).
• Plank Holds: 4 sets of 1-minute holds.
• Side Plank Twists: 3 sets of 15 twists per side.

Cool-Down (5–10 minutes): Static stretching for hamstrings, calves, and quads.

Tuesday - Explosiveness (Plyometrics)

• Warm-Up (10 minutes): Dynamic stretches + 5 minutes of light jogging or skipping.
• Workout:
  • Box Jumps: 4 sets of 10 jumps (start with a moderate height).
  • Depth Jumps: 3 sets of 10 (step off a platform and jump immediately upon landing).
  • Single-Leg Bounds: 4 sets of 15 meters per leg.
  • Broad Jumps: 4 sets of 8 jumps (focus on distance).
• Cool-Down (5–10 minutes): Foam rolling for quads, glutes, and calves.

Wednesday - Jump Technique Practice

Warm-Up (10 minutes): Dynamic stretches + light dribbling or jogging.

Workout:

• Two-Footed Approach Drills: 4 sets of 10 jumps focusing on a controlled approach.
• One-Foot Take-Offs: 4 sets of 10 (simulate a game situation).
• Wall Touch Drill: 4 sets of 12 jumps (try to touch a high point on the wall).
• Jumping with Ball Handling: 3 sets of 5 jumps per dribble move.

Cool-Down (5 minutes): Stretch hamstrings, calves, and lower back.

Thursday: Strength Training (Full Body)

• Warm-Up (10 minutes): Jumping jacks, leg swings, and light jogging.
• Workout:
  • Front Squats: 4 sets of 8 reps (60–70% of max weight).
  • Romanian Deadlifts: 4 sets of 8 reps (focus on form).
  • Push-Ups: 3 sets of 15–20 reps.
  • Pull-Ups (Assisted if needed): 3 sets of 8–12 reps.
  • Hanging Leg Raises: 4 sets of 12 reps.
• Cool-Down (5–10 minutes): Static stretches for shoulders, back, and legs.

Friday: Explosiveness (Box & Depth Jumps)

• Warm-Up (10 minutes): Skipping rope or jogging + dynamic stretches.
• Workout:
  • Box Jumps: 5 sets of 8 (increase height gradually).
  • Depth Jumps with Sprint: 3 sets of 8 jumps followed by a 15-meter sprint.
  • Lateral Bounds: 4 sets of 15 bounds (side-to-side for agility).
  • Tuck Jumps: 4 sets of 12 reps.
• Cool-Down (5–10 minutes): Foam rolling and hamstring stretches.

Saturday: Rest or Light Recovery

• Activity Options:
  • Yoga or Stretching Routine (30 minutes): Focus on hamstrings, hip flexors, and calves.
  • Foam Rolling: Loosen tight muscles and improve mobility.
  • Light Activity: Walks or low-intensity cycling to promote blood flow.

Sunday: Jump Technique & Form Practice

• Warm-Up (10 minutes): Dynamic stretches and light ball-handling drills.
• Workout:
  • Controlled Approach Jumps: 4 sets of 10 (focus on timing and take-off).
  • Max Effort Vertical Jumps: 5 sets of 6 jumps (record jump height if possible).
  • Rebounding Drill: Practice jumping for rebounds in simulated game settings (4 sets of 8 jumps).
  • Simulated Dunk Attempts: 3 sets of 5 (if able) to work on mechanics.
• Cool-Down (5 minutes): Stretch hip flexors, quads, and lower back.