While lower body plyometrics is effective for increasing speed, jumping height and strength, our previous article found that Olympic style weight lifting is even more effective (particularly for jumping height). Plyometrics is a fine choice though, so below we have included 3 suitable training programs. It is recommended to train 3 times per week.
Program 1: Jump Height Focused
Below are the hurdles for hurdle hops, and the box for the drop jump.
Program 2: Hybrid Program
This program doesn’t require equipment. It is good for both running and jumping (both this program and the first one are good for strength). A forgiving surface is recommended, such as flat grass or a rubber running track. 2-3 sets of 10 reps for each exercise is fine for this program.
Program 3: SKLZ Hopz Vertical Jump Trainer
The added resistance to regular plyometric exercises is a great addition for intermediate trainees. Their instruction booklet can be downloaded online.