Creating a Vertical Leap Training Program to Improve Explosive Power

Improving vertical leap is a top priority for athletes in basketball, volleyball, football, and track. A higher jump means better blocking, rebounding, dunking, and overall explosiveness. But increasing vertical isn’t just about jumping more—it requires a structured, science-driven training program built on strength, speed, and power development.

In this article, we’ll walk you through how to build a vertical leap training program from scratch, backed by sport science and velocity based training (VBT) principles.

Understand the Components of Vertical Jump

To increase vertical leap, athletes need to improve three key qualities:

• Relative Strength: The ability to produce high force compared to body weight
• Rate of Force Development (RFD): How quickly you can generate force
• Stretch-Shortening Cycle (SSC) Efficiency: Elastic energy transfer during jump phases

Each quality can be trained with the right combination of strength work, plyometrics, and velocity-based feedback.

Week-by-Week Vertical Leap Program Structure

This sample program is designed for intermediate athletes and follows a 4-week cycle focused on building explosive jump power. Training sessions are done 3–4 times per week, ideally combined with proper sleep and nutrition support.

Weekly Breakdown

Phase 1: Strength Foundations (Week 1)

• Trap Bar Deadlift – 4×5
• Front Squat – 4×6
• Nordic Hamstring Curls – 3×8
• Calf Raises (explosive) – 3×15
• Jump Technique Drills – Pogos, low hurdle jumps
• Core Stability Work – Planks, bird-dogs

Use submaximal loads tracked with VBT to stay in the strength-speed zone. Learn more in our guide to VBT for vertical jump.

Phase 2: Speed & Power Transfer (Week 2)

• Power Cleans (or Jump Shrugs) – 5×3
• Split Squats with Bar Speed Focus – 3×5/leg
• Bounding and Sprint-Float-Sprint – 3x20m
• Tuck Jumps – 3×6
• Box Jumps (tall landing) – 4×4
• Core Rotation Drills – Med ball slams

Track bar speed with a device like Vitruve to ensure you stay within the desired velocity zones.

Phase 3: Advanced Plyometrics (Week 3)

• Depth Jumps – 4×3 from 24-30 inches
• Band-Resisted Jump Squats – 3×5
• Lateral Bounds – 4×6/leg
• Single-Leg Box Jumps – 3×5/side
• Pogos for Speed – 3×10 (short ground contact)
• Recovery + Mobility Sessions – 2x/week

This phase targets the SSC and coordination. Athletes should focus on quick ground contact and high-quality landings.

Phase 4: Peak Power + Taper (Week 4)

• Reduced Strength Volume – Focus on bar speed and intent
• Reactive Drop Jumps – 3×3
• Approach Jumps (basketball-style) – 3×4
• Contrast Training – 3 supersets: Heavy squat + Jump
• Core + Light Movement Circuit

Use VBT tools to auto-regulate loading and avoid burnout. Learn how in this article on jump workout routines.

Programming Tips for Coaches

• Frequency: 3–4 sessions/week, combining strength and plyo
• Rest Days: Alternate jump-intensive days with mobility or upper-body work
• VBT Tracking: Use bar speed to guide intensity and identify fatigue early
• Tapering: Reduce volume before key tryouts, games, or testing
• Form First: Jump quality matters more than jump quantity

Final Thoughts

A successful vertical leap training program builds from the ground up: strength first, then speed, then elasticity. By structuring your training in weekly progressions and using real-time feedback tools like the Vitruve Encoder, you can maximize jump height safely and effectively.

For more science-backed insights, read our complete guide to improving vertical jump with VBT or explore the best jump workout routines tailored for athletes aiming to fly higher.