Standing long jump power

The plan · 5 blocks

1. 1

   General warm-up

   Warm-up

   5 minutes easy jog, then leg swings, ankle hops, glute bridges and 3 submaximal jumps.

   • 5:00
   • RPE 3
2. 2

   Standing long jumps

   Main set

   Maximum-effort jumps with a full arm swing. Land softly and walk back. Quality over fatigue.

   • 6 × 3
   • rest 90s
   • RPE 8
3. 3

   Squat or jump squat

   Accessory

   Fast, controlled reps; bodyweight or light load.

   • 3 × 8
   • rest 90s
   • RPE 7
4. 4

   Bounding

   BonusOptional

   Alternate-leg bounds over 20 m.

   • 3 sets
   • 20 m
   • rest 60s
   • RPE 7
5. 5

   Cool-down and stretch

   Cool-down

   3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.

   • 5:00
   • RPE 2