Who this plan is for
For court and field athletes who want a higher jump and have at least a few months of consistent lifting behind them.
- Volleyball, basketball, and court athletes wanting measurable jump gains.
- Athletes who have trained jumps hard and stalled.
- Lifters who are strong but jump poorly.
- Anyone who has developed jumper's knee from unmanaged plyometric volume.
Weekly schedule
Jumping is a nervous-system quality. It belongs at the start of the session and the start of the week, not tacked onto the end of a tired day.
| Day | Plan | Purpose |
|---|---|---|
| Day 1 | Plyometrics then heavy lower body | Fast work fresh, strength after |
| Day 3 | Upper body and trunk | Train without loading the jump |
| Day 5 | Light plyometrics and single-leg strength | Second exposure at lower cost |
| Other days | Rest or easy movement | Tendons adapt more slowly than muscle |
Warm-up
Never jump cold. This sequence takes five minutes and is not optional before plyometric work.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| World's Greatest Stretch | 1 | 4 reps each side | 20 sec | Open the hips before loading them fast. |
| Ankle Pogo | 3 | 20 sec | 30 sec | Build ankle stiffness; stay tall and quiet. |
| Countermovement Jump | 2 | 3 reps | 60 sec | Submaximal, gradually rising in effort. |
| Hop to Stick | 2 | 4 each side | 45 sec | Hold every landing for a full second. |
The jump program
Count contacts. The single most common mistake in jump training is doing far too many.
Day 1 - Plyometrics and heavy strength
Roughly 40 contacts, then strength. Stop jumping when height falls.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Volleyball Approach Jump | 5 | 3 reps | 2 min | Full recovery; every rep is a maximum attempt. |
| Depth Jump | 3 | 3 reps | 2 min | Use a low box and a fast ground contact. |
| Barbell Back Squat | 4 | 4 reps | 3 min | Heavy with two reps in reserve. |
| Barbell Hip Thrust | 3 | 6 reps | 2 min | Pause at the top without arching the low back. |
| Standing Calf Raise | 3 | 10 reps | 90 sec | Full range with a pause. |
Day 5 - Light plyometrics and single-leg strength
Lower contact count, more single-leg work, no depth jumps.
| Exercise | Sets | Target | Rest | Coaching note |
|---|---|---|---|---|
| Countermovement Jump | 4 | 3 reps | 2 min | Reset fully between reps. |
| Lateral Bound and Stick | 3 | 4 each side | 90 sec | Stick each landing before the next. |
| Bulgarian Split Squat | 3 | 8 each side | 2 min | Slow lowering, controlled reversal. |
| Nordic Hamstring Curl | 3 | 4-6 reps | 2 min | Protects the hamstring during fast work. |
| Single-Leg Calf Raise | 3 | 10 each side | 90 sec | Balance with a light support if needed. |
Make the template fit your life
Keep jump volume honest
DoThis tracks what you actually completed, so plyometric volume climbs at a rate your tendons can follow.
Exercise and equipment alternatives
Use the substitution in the same row, keep the same set and repetition target, and reduce the load while learning the new movement.
| Planned exercise | Alternative | Use it when |
|---|---|---|
| Depth Jump | Box Jump | You are new to plyometrics or landing quality is inconsistent. |
| Volleyball Approach Jump | Countermovement Jump | You do not have space for a full approach. |
| Barbell Back Squat | Leg Press | No rack or spotter available. |
| Nordic Hamstring Curl | Seated Leg Curl | The lowering phase is not yet controllable. |
Progression rules
Strength progresses by load. Jumps progress by quality first, contacts second, and complexity last.
- Add load to the strength lifts using the usual double progression.
- Increase jump contacts by no more than roughly 20 percent per week.
- Add depth jumps only once landings are silent and stable from a low box.
- End any jump set when height or crispness drops. Fatigued jumping trains the wrong thing.
Weekly placement and recovery
- Tendon adaptation lags muscle adaptation. Progress plyometric volume more slowly than it feels you could.
- Front-of-knee pain that worsens across a block is the classic sign of too many contacts too soon.
- Two hard jumping days per week is enough for almost everyone.
- During competition weeks, matches replace one plyometric session rather than adding to it.
Common programming questions
How long before I see a change?
Athletes new to structured jump training often see measurable change in six to twelve weeks. Experienced jumpers progress more slowly.
Do I need depth jumps?
No. They are a useful advanced tool but carry more load per contact. Plenty of progress happens without them.
Should I jump every day?
No. Daily maximal jumping is one of the more reliable ways to develop tendon pain.
Safety and limitations
Plyometric training loads tendons heavily. Stop for sharp or worsening joint pain and seek assessment for pain that persists beyond a few days rather than training through it.
This article provides general wellness education, not medical advice, diagnosis, rehabilitation, or individualized treatment.
Sources
Prepared by the DoThis Editorial Team using the cited evidence and exercise names verified against the DoThis catalog. No professional clinical review is claimed.
- The Effect of Plyometric Training in Volleyball Players: A Systematic ReviewJournal of Human Kinetics / PubMed
- Strength and Conditioning in VolleyballUSA Volleyball
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical PerformanceAmerican College of Sports Medicine / PubMed
Make the template fit your life
Keep jump volume honest
DoThis tracks what you actually completed, so plyometric volume climbs at a rate your tendons can follow.