Vertical Jump program · Jump technique
Landing & Takeoff
A lower-volume technique session for quiet landings and explosive takeoffs.
Advanced
40 min
Box
Dumbbells
Exercise 01
Box Jump
Sets
4
Reps
3
Rest
90 sec
Equipment
Box
Full hip extension on takeoff, land soft and reset every rep.
Exercise 02
Depth Drop to Stick
Sets
5
Reps
3
Rest
90 sec
Equipment
Box
Step off, absorb quietly, freeze the landing for two seconds.
Exercise 03
DB Jump Squat
Sets
3
Reps
4
Rest
2 min
Equipment
Dumbbells
Light load, maximum intent. Stop the set if bar speed drops.