10 Workouts To Help You Jump Higher & Run Faster

ja morant dunk

Here is a sample 30-day workout plan for an athlete trying to jump higher:

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

Repeat this cycle for the next 23 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.

Here is a sample 30-day workout plan for an athlete trying to get faster:

Day 1:

  • 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 2:

  • 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 3:

  • Rest day

Day 4:

  • 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 5:

  • 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 6:

  • Rest day

Day 7:

  • 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 23 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.

Jason Malonejump higher, vertical jump, run faster, speed workoutComment