LSU Women’s Basketball Jump Training Program

Created by Micki Collins, ATC

The following exercises can be done 3x’s per week-but no more. Read the instructions to make sure you are landing properly!!

Picture references can be found below.

Phase I

Week 1:

1. 180 Jumps: 2 foot jumps, rotate 180 degrees in midair, hold landing 2 seconds, then repeat in reverse direction. 1 x 6


2. Bounding in place: jump from one leg to the other, straight up and down, progressively increasing rhythm and height. 2 x 15


3. Jump, Jump, Jump, Vertical: three broad jumps with vertical jump immediately after landing the third broad jump. 1 x 5


4. Broad Jumps: as far as possible, hold landing 5 seconds. 1 x 5


5. Wall Jumps, Ankle Bounces: with knees slightly bent and arms raised overhead, bounce up and down off toes. 3 x 15 seconds

Week 2:

1. 180 Jumps: 2 foot jumps, rotate 180 degrees in midair, hold landing 2 seconds, then repeat in reverse direction. 1 x 6


2. Bounding in place: jump from one leg to the other, straight up and down, progressively increasing rhythm and height. 2 x 15


3. Jump, Jump, Jump, Vertical: three broad jumps with vertical jump immediately after landing the third broad jump. 1 x 5


4. Broad Jumps: as far as possible, hold landing 5 seconds. 1 x 5


5. Wall Jumps, Ankle Bounces: with knees slightly bent and arms raised overhead, bounce up and down off toes, 3 x 20seconds

Week 3:

1. 180 Jumps: 2 foot jumps, rotate 180 degrees in midair, hold landing 2 seconds, then repeat in reverse direction. 1 x 8


2. Bounding in place: jump from one leg to the other, straight up and down, progressively increasing rhythm and height. 2 x 20


3. Jump, Jump, Jump, Vertical: three broad jumps with vertical jump immediately after landing the third broad jump. 1 x 6


4. Broad Jumps: as far as possible, hold landing 5 seconds. 1 x 6


5. Wall Jumps, Ankle Bounces: with knees slightly bent and arms raised overhead, bounce up and down off toes, 3 x 30seconds.

Phase II

Week 4:

1. Bounding for Distance: start bounding in place and slowly increase distance with each step, keeping knees high. 3 x 15


2. 360 Jumps: 1 x 10


3. Wall Jumps: 4 x 30 seconds


4. Scissor Jumps: start in stride position with one foot well in front of the other, jump up, alternating foot positions in midair. 1 x 12


5. Single Legged-Jumps Distance: one legged hops for distance, hold landing, knees bent for 5 seconds, 1 x 5

Phase III
Week 5:

1. Bounding for Distance: start bounding in place and slowly increase distance with each step, keeping knees high. 3 x 15


2. 360 Jumps: 1 x 10


3. Wall Jumps: 4 x 30 seconds


4. Scissor Jumps: start in stride position with one foot well in front of the other, jump up, alternating foot positions in midair. 1 x 15


5. Single Legged-Jumps Distance: one legged hops for distance, hold landing, knees bent for 5 seconds. 1 x 6

Week 6:

1. Bounding: 3x’s through


2. Wall Jumps: 4 x 15 seconds


3. Squat Jumps: standing jump raising both arms overhead, land in squatting position touching both hands to the floor. 1 x 6


4. 360 Jumps: 1 x 10


5. Scissors Jumps: start in stride position with one foot well in front of the other, jump up, alternating foot positions in midair. 1 x 12


6. Hop, Hop, Stick: single-legged hop, stick second landing for 5 seconds, increase distance of hop as technique improves. 1 x 8

Week 7:

1. Bounding: 3x’s through


2. Wall Jumps: 4 x 15 seconds


3. Squat Jumps: standing jump raising both arms overhead, land in squatting position touching both hands to the floor. 1 x 6


4. 360 Jumps: 1 x 10


5. Scissors Jumps: start in stride position with one foot well in front of the other, jump up, alternating foot positions in midair. 1 x 12


6. Hop, Hop, Stick: single-legged hop, stick second landing for 5 seconds, increase distance of hop as technique improves. 1 x 8

Week 8:

1. Bounding: 3x’s through


2. Wall Jumps: 4 x 15 seconds


3. Squat Jumps: standing jump raising both arms overhead, land in squatting position touching both hands to the floor. 1 x 6


4. 360 Jumps: 1 x 10


5. Scissors Jumps: start in stride position with one foot well in front of the other, jump up, alternating foot positions in midair. 1 x 12


6. Hop, Hop, Stick: single-legged hop, stick second landing for 5 seconds, increase distance of hop as technique improves. 1 x 10

180 Jumps

Bounding in Place

Jump, Jump, Jump, Vertical

Broad Jumps

Wall Jumps, Ankle Bounces

Bounding for Distance

360 JumpsScissor JumpsSingle Leg Jumps for Distance

Squat Jumps

Hop, Hop, Stick