Whether you want to up your game in basketball or volleyball, or just need to grab stuff off the top shelf without dragging out the step stool out, a vertical jump workout will help you catch that big air you crave.

While many traditional vertical jump workouts focus on heavy lifting in the weight room with exercises like Bulgarian Squat Jumps, Box Squats and Deadlifts, you can still get enviable gains with explosive plyometric bodyweight exercises. And, the beauty of this type of workout is little or no equipment is needed, so it can be done anytime, anywhere!  Just grab a jump rope and exercise box (or curb) for this workout. Do this this Power Plyo Vertical Jump Workout once per week and enjoy some newfound oomph in your vert!

Here are the details for the above exercises:

Jump Rope: Warm up with jump rope for 2 minutes to get blood pumping and help activate muscles used in jumping. Only do warmup once, not at the top of each set.

Three Sets of Exercises Below (2 minutes rest after each set)

Depth Jumps: Step off box or bench and, upon landing, explode upward immediately. Reach arms overhead to increase lift and land softly back down on ground in athletic position. 10 reps / 3 sets

180 Squat Jumps: In an upright position, squat down slowly until your knees are flexed to almost right angles. Jump explosively without locking out knees, and rotate body quickly to land facing the opposite direction.  10 reps / 3 sets

Tuck Jumps: From standing, lower into a squat position and then jump as high as possible while bringing knees up and in toward chest.  10 reps / 3 sets

Lateral Box Jump Burpees: Stand to the side of box and jump laterally, leaping over it. Upon landing, drop to a full burpee with an upward jump finish.  10 reps / 3 sets

I finally have my in working order, so head over to nab some new ideas for your fitness routine!

So, what’s your favorite explosive lower body exercise? (I just giggled when I typed that)