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.