Jumpers Off-Season Training

By preparing for the track season a little earlier, we can raise our performance level when it matters most. If you are in another sport during the off season, that's what we want. Try to incorporate these drills into your regular routine or practices. If you are not active in another sport, use these drills to help get yourself ready for the season.


Perform the following exercises three days a week with a rest day in-between.


- Warm up for your workout with light stretching and movements like jumping jacks and jogging in place.


- Push-ups - 3 sets of 12 reps at your skill level

LOWER BODY - Pick 3 to 5 exercises

- Squats - 3 sets of 12 reps

.. Advanced movement

- Squat jumps or high knee jumps - 3 sets of 8-12 reps

- Split squat jumps - 3 sets of 8-12 reps

- Lunge/Side lunge/Back lunge - 3 sets of 8-12 reps

- Calf raises - 3 sets of 8-12 reps

- Box (stair, bench, etc.) jumps - 3 sets of 8-12 reps

- Roll-ups - 3 sets of 8-12 reps

- Bodyweight leg workouts - Here are four example leg workouts that incorporate some of the above exercises (and more)


- Everyone wants 6 pack abs for looks, but core strength is extremely important for jumpers. When doing any core workout, really keep your stomach tight and focus on the movements, don't just go through the motions. If you go on Youtube, you can find thousands of good core workouts. Remember to incorporate a variety of movements that focus on the different parts of your stomach (lower, obliques, upper). Pick three to five exercises to perform each workout. I've included some of my favorites below to get you started.

- Planks

- Reverse Crunch

- Russian Twist

- V-ups

- Crunch


- Make sure to stretch and cool down at the end of your workout.


Talk to your coaches about specific questions, if you want to arrange practice time, or to get more drills to help you improve.


- Stair & Bounding Drill

Watch the video for stair jump and bounding demonstrations

Perform 1 to 3 sets of stair jumps

.. Single leg up and down (both legs)

.. Double leg up and down

Perform 1 to 4 sets of bounds

- Vertical Jumps - 3 sets of 10

.. With or without a basketball or against a wall


- Reverse Dunk - 3 sets 8

.. With/without basketball, use curve approach, jump off one leg & drive knee, rotate shoulders

- 3 Point line run - 4 to 5 times each direction

.. Run with high knees, drop inner shoulder

- Circle Drill - 5 to 8 times each direction

.. Run with high knees, drop inner shoulder


- Step, Drive (knee and arms), Hips & Chest, Close (arms up and over, heels out) Walking Drill

.. See coach Brainerd

.. This video shows good knee and arm drive, extension of hips and chest, and a good close


- Toe Up Knee Up Walking Drill (overexagerate)

.. See coach Brainerd

.. This video shows the importance of driving your knees