By Neal Prokop, Sport Performance Specialist

To train for power and explosiveness, jumps need to be incorporated into your workout! Jumps are a type of plyometric exercises that utilize the stretch-shortening cycle. Jumps require muscles to exert maximum force in short intervals of time, with the goal of increasing power.

Jumps have progressions, and need to be logically incorporated into your programs. Here is a sample of some of the jump that we utilize.

Reach out to our Performance Team for more details!


#1 – Vertical Jump to Broad Jump



#2 – Broad Jump to Vertical Jump



#3 – Double Broad Jump



#4 – Snap Down to Broad Jump



#5 – Ankle Hops to Alternating Split Jumps



#6 – Trap Bar Squat Jumps



#7 – Depth Jump to Vertical Jump



#8 – Band Assisted Vertical Jumps



#9 – Depth Jump to Single Leg 5 Hurdle Hop



#10 – Depth Jump to 90 degree Box Jump


We’ve got over 50 Jump Variations loaded into our video exercise database. If you’d like to see them, head over to our jump playlist here.


For questions and support, always reach out to

Happy training!

Your Performance Team