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When it comes to your vertical jump it is all about improving your fast twitch A muscle fibers- which essentially means your “all out effort” muscle fibers. So in the gym you need to train for that. This is a workout below that can help all athletes with their vert.


Single Leg Explosive Bulgarian Split Squats

(5x8 each side)

(Holding dumbbells- put one foot on a bench, the other out in a lunge. Squat down and then explode and jump bringing your plant leg off the ground) 

Superset with

Single Leg Box Jumps

(5x8 each side)

1 minute 30 seconds rest in between sets 

Also if you guys would like an 8 week workout schedule with all of the ON FIELD WR drills you need to do for route running, press releases etc. checkout the link below! We give you the exact sets/reps for each drill and a full speed example of each drill as well. Check it out ⬇️⬇️


1/4th Jump Squats

(Only go 1/4th of the way down)

(4x8 reps)

Superset with

Trap Bar Jump Deadlifts

(Holding trap bar- deadlift the weight up- then drop- let go of the bar and jump up as high as you can)

4x8 reps

1 minute 30 seconds rest in between sets 

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