10 Strength Training Cards for High Jumpers (Free)

Your 10 Strength Exercise Cards

Back Squat

Romanian Deadlift

Bulgarian Split Squat

Box Jump

Depth Jump

Single-Leg Bounding

Plank Variations

Russian Twist

Calf Raises

Med Ball Slam

Complete Strength Training System

10 professional exercise cards (print-and-use format)
Lower body strength exercises (squats, deadlifts, split squats)
Explosive power drills (box jumps, depth jumps, bounding)
Core stability exercises (planks, rotational work)
Sets, reps, and rest periods included for each exercise
3 weekly workout templates (Strength, Power, Mixed Days)
8-week progressive loading guide

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Each Exercise Card Includes:

Setup & Equipment

Exactly what you need and how to position yourself

Detailed Execution Steps

Step-by-step movement breakdown with key cues

Common Mistakes

What to avoid and how to fix form issues

Programming Box

Exact sets, reps, and rest periods for each exercise

Target Muscles

Why this exercise matters for high jump performance

3 Ready-to-Use Weekly Templates:

Strength Day

Back Squat • Romanian Deadlift • Bulgarian Split Squat • Core Work

Focus: Build foundation strength

Power Day

Box Jumps • Depth Jumps • Bounding • Med Ball Slams

Focus: Explosive movements

Mixed Day

Squats (lighter) • Box Jumps • Split Squats • Rotational Core

Focus: Balanced development

Recommended: Mon (Strength) • Wed (Power) • Fri (Mixed) + Technical Practice 3-4x/week

8-Week Progressive Loading Guide

Week 1-2

60-70% max
Form focus

Week 3-4

70-80% max
Build volume

Week 5-6

80-90% max
Peak strength

Week 7-8

50-60% max
Deload

Build Your Foundation for Higher Jumps

Download your free workout cards and start building explosive power today.

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Build Explosive Power