Jump School
Two short days a week for twelve weeks: one up, one sideways. A few good jumps at full rest, landed quietly. No box, no kit.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- Flat ground with ten clear metres — grass, a gym floor or a quiet street. Shoes you would run in.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Up
- Fast Skipping 2 × 20 m
- Rocket Jump 3 × 5
- Standing Long Jump 3 × 4
- Scissors Jump 3 × 3 each side
- Frog Hops 2 × 5
- Bodyweight Squat 3 × 12
- Plank 3 × 30 sec
Rest a full minute between sets of jumps, longer if you want it. Leave two days before the next session.
Day 2 Sideways
- Carioca Quick Step 2 × 20 m
- Lateral Bound 3 × 4 each side
- Side Standing Long Jump 3 × 3 each side
- Single-leg Butt Kick 3 × 4 each side
- Alternate Leg Diagonal Bound 2 × 10 m
- Single-Leg Glute Bridge 3 × 10 each side
- Side Plank 3 × 30 sec each side
Push off the outside foot and land on the other one, knee over toes, and hold it still. Rest a full minute between sets.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
Get all 12 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.