Plyometrics & Jumps Progression Guide

Your 12 week progressive Plyometric Training Plan

Welcome to your Plyometric and Jumps Progression Guide! This program includes
beginner, intermediate, and advanced progressions to help you build explosive power,
coordination, and stability. Incorporate these sessions into your weekly routine 2-3 times
per week for best results.

Beginner Level (Weeks 1-4)

Session 1:
- Line Hops: Hop forward and backward over a (imaginary) line. Focus on staying light
on your toes, the heels do not touch the floor. Progressively go faster and faster -
without touching the line, but staying close to it.
Perform 10 reps each leg

- Step Jumps: Step onto a platform, driving the opposite knee up with a small jump.
You will perform 5-10 reps on the same leg before switching. As you get more
comfortable, add your arms into the jumps. Opposite arm shoots in the air. So if your
right leg is on the step, you will be jumping high up with your left leg up in the air, and
the right arm also goes aggressively up in the air. Then of course the other side.

- Seated Jumps: Explosively jump upward from a seated position. Sit on a step or box,
feet on the floor. From here you are going to push your arms backwards, as you want to
jump on the box in front of you, you throw your arms high up in the air jumping onto the
box at the same time. Slowly jump onto a higher box.
Perform 5-8 reps

Do this for 3 sets.

- Side-to-Side Line Hops: Hop laterally over an imaginary line, maintaining

- Low Squat Jumps: Perform small jumps while staying in a squat position. Stay in a full
squat position and jump slightly up and down, still staying close to the floor.

Then perform the same movement but going back and forward, and after side to side.
Perform 5 each movement each side. (this will burn a little)

- Standing Broad Jump (Light): Jump forward explosively, focusing on soft landings.
Stand with your feet underneath your hips, throw your arms backwards, throw you arms
aggressively forward while pushing your hips forward and jumping as far as you can.
Reset every repetition.
Perform 5 reps

Do this for 3 sets.

Intermediate Level (Weeks 5-8)

Session 1:

- Box Jumps: Jump onto a box or platform, landing softly.

- Broad Jumps: Perform explosive forward jumps, focusing on distance. Try to do the
jumps consecutively. (without resetting/stopping in between reps)

- Single-Leg Hops: Hop forward on one leg, maintaining stability. Then hop backwards
on one leg. Hop to the right on one leg, then to the left on one leg. Do this for both legs,
alternating the movements (so don’t do one leg everything first, alternate).
Do 5-10 hops for each movement, for each leg.

Start with 2 sets, progress to 3 sets

- Split-Squat Jumps: Jump explosively, switching legs in mid-air. Think about using your
arms, throwing them aggressively up in the air each jump.
Do 10 reps (so 5 each side)

- Skater Jumps: Pause briefly to stabilize after each lateral bound. Jump far to the side,
pushing from your outside leg, using your arms going in the same direction as your
jump, landing and stabilizing the land before going back to the other side.
Do 10 reps (5 each side)

- single leg hurdle jump: jump over 2-5 small hurdles on 1 leg. Progressively you can go
slightly higher. First reset each jump, then start performing them consecutively.
Do 2-5 hurdles X 3 each side

Perform 3 sets

Advanced Level (Weeks 9-12)

Session 1:

- Depth Jumps with reach: Step off a (small) box and jump explosively upon landing.
Get your arms overhead, throw them down as you step off the box, and catch your drop
with both legs bend into a high squat position, then throw your arms back up powerfully
while jumping up as high as you can.
Perform 6 reps (3 step offs each leg)

- Bounding: Perform exaggerated running strides for distance. Try to fly for a second in
the air, making your legs stride as far as possible on each step/jump. Remember,
opposite arm goes up with opposite leg (so if left leg jumps forward, my right arm goes
explosively up, and vice versa)
Perform 10 reps (5 each side)

- Depth Jumps into lateral jump: Step off a box and jump laterally to the opposite side.
Perform 6 reps (3 lateral jumps each side)
Session 2:

- Bounding into Broad Jumps: Perform 2 consecutive bounding jumps (1 left and 1 right
straight into 1-3 consecutive broad jumps. focusing on power.

Perform 4 reps (2 each side)

- Depth Jumps into box jump: Step off the box, straight upon landing and jumping onto
another box in front of you. (progressively add height jumping onto the box)

Perform 4 reps (2 step offs each side)

- Skater Bounds with Power: Maximize distance and force in each lateral bound.
Consecutive/without stopping 5 jumps each side.

For 3 sets

You’ve reached the end of your free guide—hope you enjoyed it and discovered a new
appreciation for jumping and plyometrics! This style of training isn’t just essential for
performance; it’s also key to building strong, durable joints and tendons.

If you’re ready to take your training further—with mobility, strength, stability, core work,
power, agility, and more—check out my 12-week program, Champ 1.0. For personalized
programming tailored to your goals, feel free to reach out directly.

Keep training like a Champ!

Coach Nath