30 Day Speed & Jump Workout To Help You Get Faster and Increase Your Vertical Jump news

30 Day Speed & Jump Workout To Help You Get Faster and Increase Your Vertical Jump

Here is a sample 30 day speed & jump workout for an athlete that is looking to run faster and increase their vertical jump and explosiveness

Day 1:

Warm-up: 10 minutes of light cardio (jogging in place or on a treadmill)
Plyometric exercises: 3 sets of 10 box jumps
Strength training: 3 sets of 8 squats, 8 lunges (each leg), and 8 calf raises
Cool-down: 5 minutes of stretching

Day 2:

Warm-up: 10 minutes of light cardio
Plyometric exercises: 3 sets of 10 tuck jumps
Strength training: 3 sets of 8 deadlifts, 8 leg press, and 8 leg extensions
Cool-down: 5 minutes of stretching

Day 3:

Rest day

Day 4:

Warm-up: 10 minutes of light cardio
Plyometric exercises: 3 sets of 10 jump squats
Strength training: 3 sets of 8 leg curls, 8 leg extensions and 8 calf raises
Cool-down: 5 minutes of stretching

Day 5:

Warm-up: 10 minutes of light cardio
Plyometric exercises: 3 sets of 10 bounding exercises
Strength training: 3 sets of 8 leg press, 8 leg curls and 8 calf raises
Cool-down: 5 minutes of stretching

Day 6:

Rest day

Day 7:

Warm-up: 10 minutes of light cardio
Plyometric exercises: 3 sets of 10 single-leg hops (each leg)
Strength training: 3 sets of 8 squats, 8 lunges (each leg), and 8 calf raises
Cool-down: 5 minutes of stretching


Day 8:

Warm-up: 10 minutes of light cardio (jogging in place or on a treadmill)
Sprint drills: 3 sets of 30-second sprints, with 30 seconds of rest between sets
Agility exercises: 3 sets of ladder drills, cones drills or shuttle runs
Cool-down: 5 minutes of stretching

Day 9:

Warm-up: 10 minutes of light cardio
Speed endurance: 3 sets of 200-meter runs with 90 seconds of rest between sets
Resistance training: 3 sets of 8 squats, 8 lunges (each leg), and 8 calf raises
Cool-down: 5 minutes of stretching

Day 10:

Rest day

Day 11:

Warm-up: 10 minutes of light cardio
Sprint drills: 3 sets of 60-second sprints, with 30 seconds of rest between sets
Plyometric exercises: 3 sets of 10 box jumps or bounding exercises
Cool-down: 5 minutes of stretching

Day 12:

Warm-up: 10 minutes of light cardio
Speed endurance: 3 sets of 400-meter runs with 90 seconds of rest between sets
Strength training: 3 sets of 8 deadlifts, 8 leg press and 8 leg extensions
Cool-down: 5 minutes of stretching

Day 13:

Rest day

Day 14:

Warm-up: 10 minutes of light cardio
Sprint drills: 3 sets of 30-second sprints, with 30 seconds of rest between sets
Agility exercises: 3 sets of ladder drills, cones drills or shuttle runs
Cool-down: 5 minutes of stretching


Repeat this cycle for the next 14 days.


Note: This workout plan is just a sample and it should be adjusted according to the individual's fitness level and progress. Also, this plan is not a substitute for professional advice. It is always recommended to consult a doctor before starting any new workout routine.