Benefits of Jump Training and Step-by-Step Instructions
Jumping demands that you not only move a heavy load (your full body weight) but that you move it fast enough to get off the ground, Filly says. That’s a double whammy for your fast-twitch fibers, the equivalent of an Olympic weightlifter snatching a barbell overhead or a shot-putter heaving a 16-pound shot down the field.
Landing presents another beneficial challenge. The instant you make contact with the ground, the muscles in your feet, ankles, knees, and hips come to attention, just as they do when you catch yourself after you stumble or trip. This makes jumping an effective way to prepare for falls and prevent fall-related injuries.
Studies suggest that jump training also stimulates an increase in bone density, helping stave off osteopenia and osteoporosis as you age. (Older adults or anyone with preexisting conditions affecting bone density should consult with a medical professional before beginning jump training.)
When it comes to jump training, a little goes a long way. “Jumping isn’t a high-volume activity,” Filly says.
Because your fast-twitch muscle fibers tire quickly, you don’t need long workouts to stimulate them. “You don’t get injured on rep No. 1; you’ll injure yourself on rep No. 55.”
So keep your volume — total rep count — low while keeping the quality and effort of each rep as high as possible. Progress slowly and cautiously and stop immediately if you feel pain. “We’re talking maybe 60 seconds of work at first,” Filly advises.
Do your jump training early in your workout, ideally after your warm-up and before any strength training or cardio movements. “If you wait till too late in your workout, you won’t be able to move explosively,” Filly says. “Think of jump training as an extension of your warm-up.”
Follow this progression to become a better jumper — perhaps to grab the rim on the basketball court or just to feel healthier and springier in your everyday life.
Level 1
If the last time you jumped was in a school gym class, start here. “Before you do a lot of jumping, be sure that you’re comfortable with a basic squat,” says Filly. Squatting low — and standing up from the squat — amounts to a slow-motion jump, so it’s perfect practice for the real thing. Practice this move two or three times per week on nonconsecutive days to build strength in your legs.
Goblet Squat
Repeat for 20 reps.
- Stand upright, with your feet shoulder width apart and roughly parallel, while holding a dumbbell in both hands. Choose a relatively light weight but one that makes it a challenge to complete 20 reps. Filly advises working up to squatting one-third of your body weight (a 50-pound dumbbell for a 150-pound person, for instance). Choose lighter weight as needed, progressing the effort over time before moving on to Level 2.
- Lift the dumbbell to chest height with the handle vertical. Place the heels of your hands on the inside edge of the top plate, and hold the dumbbell against your chest, just below your chin.
- Keeping your gaze forward, your chest up, and your elbows tight to your sides, bend at your ankles, knees, and hips, slowly lowering yourself into a squat position. Avoid letting your knees collapse inward as you descend.
- Pause for a moment.
- Slowly rise from the squat and return to the starting position.
- Repeat for 20 reps.
Having trouble descending? Use a board or a pair of weight plates to elevate your heels.
Level 2
Once you’ve developed basic leg strength, perform these two moves back-to-back on two separate workout days each week. Rest for a minute or so between exercises, working up to three rounds of each. If you start to develop soreness in your joints or connective tissue (particularly the Achilles tendon), back off.
Pogo Jump
Perform for 20 seconds.
- Assume an athletic stance — feet shoulder width apart and parallel, knees soft, hips and shoulders square.
- Keeping your torso rigid, bounce repeatedly up and down on the balls of your feet.
- During the first few workouts, keep the balls of your feet grounded as you bounce. Once you’re comfortable, bounce more vigorously, attempting to clear the floor during each rep.
- Repeat for 20 seconds.
Box Step Off
Repeat for 6 reps.
- Stand on a 6- to 12-inch box, step, or platform.
- Jump off the platform with both feet, landing on the ground as softly as you can.
- Step back onto the box and repeat for six reps.
Level 3
Stick with Level 2 for three or four weeks, then switch to the following moves. Start with one set of each, then build up to three rounds, twice a week, for two or three weeks.
One-Leg Pogo Jump
Perform the Pogo Jump on one foot for 20 seconds. Switch legs and repeat.
- Perform the Pogo Jump on one foot for 20 seconds.
- Switch legs and repeat.
Depth Jump
Repeat for 6 reps.
- Perform the box step-off described previously but from a higher box.
Level 4
Ready for some max-effort work? Try these two moves after your warm-up but before other strength-training moves. Work up to three or four sets of four to six reps on nonconsecutive days, twice a week.
Broad Jump
Mark where your heels landed, return to the starting point, and repeat, attempting to match or beat your previous distance on each rep.
- Assume an athletic stance with your toes on a line.
- Drop into a half-squat and swing your arms behind you.
- Swing your arms forcefully forward and jump off both feet as far forward as you can.
- Land softly with both feet.
- Mark where your heels landed, return to the starting point, and repeat, attempting to match or beat your previous distance on each rep.
Max-Effort Vertical Jump
Work up to three or four sets of four to six reps on nonconsecutive days, twice a week.
- Assume an athletic stance.
- Drop into a half-squat and swing your arms behind you.
- Swing your arms up overhead and jump upward as high as you can.
- Land softly.
- Return to the starting point and repeat, attempting to match or beat your previous height on each rep.
The above article is adapted from Experience Life Magazine, June 2025 article “Catch Some Air.”