Home Jump Training and Athletic Conditioning Workouts – App and PDF

Train your vertical jump and game-speed conditioning at home with this progressive jump training series.

Access, complete, and track these workouts in our training app or with our downloadable PDF.

The Home Jump Training Series is built for volleyball, basketball, and other jumping athletes from youth to experienced teens and adults who want to jump higher, move quicker, and land safer, without needing a full weight room. This series includes three workout versions:

V1: Bodyweight-only jump training you can do in a driveway, living room, or half court.

V2: Jump rope plus a med ball or light dumbbell to add controlled resistance and conditioning.

V3: Advanced jump and strength work for experienced teens with access to a squat rack, barbell, bench, and dumbbells.

Each workout blends plyometrics, footwork, and short conditioning blocks to develop explosive power, landing mechanics, and repeatable game-speed effort. The structure is laid out for you, sets, reps, and progressions, so athletes and parents never have to guess what to do next.

Focus: Plyometrics, Jump Training, Athletic Conditioning

Duration: ~30–45 mins per workout

Workouts: 3 (progressive levels: V1, V2, V3)

Level: Youth Athlete, Teen Athlete (beginner to advanced)

App Access Options:

One-Time Purchase: 1-week app access

Workout Library Membership: 4-weeks app access

Equipment Needed:

V1: Bodyweight only

V2: Jump rope + med ball or light dumbbell

V3: Access to a basic gym (squat rack, barbell, bench, dumbbells)

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Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.