Explosive power · Jump conditioning · Advanced · ~4 min

Repeated jump intervals

Repeated sub-maximal jumps train the ability to keep jumping late in long rallies. Only for well-prepared players.

▶ 10 Min Plyometric Workout (Increase Your Vertical Jump) — OutWork (YouTube)

More videos: How to JUMP HIGHER | Repetitive Plyometrics | Vertical Jump Training At Home (KP Sports Performance) · 12 min FULL BODY HIIT (No Jumping, No Repeat Fat Burning Workout) (MadFit)

Starting position

Athletic stance on a forgiving surface.

How to do it

1. Perform continuous medium-height jumps (about 70% effort) with soft landings.
2. Keep a consistent rhythm for the interval.
3. Stop the set early if landings get loud or sloppy.

Technique cues

• Quality first
• Quiet, springy landings

Common mistakes

• Grinding through poor landings
• Doing this on a hard badminton day

Easier

Low-intensity pogo hops.

Harder

Add a lateral component (side-to-side jumps).

Safety

• High-impact: only with adequate leg strength, pain-free joints, a non-slip forgiving surface and good landing mechanics. Stop at the first sign of sloppy landings.
• Do not schedule on the same day as hard court sessions or heavy leg training.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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