COACHOTTO.TRAINING
Add 4-6 Inches to Your Vertical
Free 12-Week Plyometric Training Plan
Your 12-Week Progression
PHASE 1
Weeks 1-4
Foundation
PHASE 2
Weeks 5-8
Power
PHASE 3
Weeks 9-12
Performance
Progressive. Safe. Proven.
The Most Complete Plyometric Plan for High Jumpers
- Complete 12-week progressive program (beginner-safe to advanced)
- 3 phases: Foundation → Explosive Power → Sport-Specific Integration
- Weekly workout breakdowns with exact sets, reps, rest periods
- Exercise library with 12+ plyometric drills explained
- Testing protocols to measure your improvement
- Recovery & nutrition guidelines for maximum gains
Start Your Transformation Today
🔒 100% free. No credit card required.
📧 Instant PDF download. Start training today.
What You Get in Each Phase:
Phase 1: Foundation (Weeks 1-4)
- → Master landing mechanics and body control
- → Build tendon and ligament resilience
- → Develop elastic response and reactive strength
Phase 2: Power Development (Weeks 5-8)
- → Increase reactive strength index (RSI)
- → Introduce depth jumps and advanced plyometrics
- → Build explosive horizontal and vertical power
Phase 3: Sport-Specific (Weeks 9-12)
- → High jump approach-specific plyometrics
- → Maximize takeoff explosiveness
- → Peak for competition performance
Bonus Resources Included:
Complete Exercise Library
12+ plyometric exercises with setup, execution, and coaching cues
Testing Protocols
Vertical jump, RSI, broad jump tests to track improvement
Recovery Guidelines
Sleep, nutrition, and rest protocols for maximum gains
Safety Checkpoints
Red flags to watch for and when to modify training
Ready to Jump Higher?
Start your 12-week transformation with this free plyometric plan.
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