Landing and Jumping Progressions

Jun 22, 2022

Here is a basic progression that gives all athletes a chance to build landing mechanics, jumping power, and reactive power.

It is done so by incrementally increasing the height for each style of exercise but is sensitive to the intensity demands each style. Of course, the height is always adjusted according to age, ability, situation.

Cycle through:

  1. Depth drop (landing and stick)
  2. Depth jump power (landing and have closer to a 45-degree knee bend)
  3. Depth jump elastic (landing and pop up immediately with very little bend)


Weeks 1-2- Depth drop from 12 inches (4x total)

Weeks 3-4- Depth jumps power from 10-12 inches (4x total)

Weeks 5-6- Depth jumps elastic from 6-8 inches (4x total)

Weeks 7-8- Depth drop from 18 inches (4x total)

Weeks 9-10- Depth jumps power from 14-16 inches (4x total)

Weeks 11-12- Depth jumps elastic from 10-12 inches (4x total)

Weeks 13-14- Depth drops from 24 inches (3-4x total)

Weeks 15-16- Depth jumps power from 16-20 (3-4x total)

Weeks 17-18- Depth jumps elastic from 12-16inches (3-4x total)

Weeks 19-20- Depth drops 30 inches (3-4x total)

Weeks 21-22- Depth jumps power from 18-24 inches (3x total)

Weeks 23-24- Depth jumps elastic from 14-20 inches (3x total)


My sets and reps go from the first 8 weeks of 3-4 sets of 3-5 reps. Up to 16 weeks 3-4 sets of 3 reps, and up to 24 weeks 4 sets of 2-3 reps.