4-Week At-Home Agility Plan for High Jumpers (Free)

Your 4-Week Progression

WEEK 1

Foundation
Footwork

WEEK 2

Speed &
Rhythm

WEEK 3

Multi-
Directional

WEEK 4

Peak
Performance

15-20 minutes daily • No equipment required

Everything You Need to Train at Home

4 weeks of daily agility training (15-20 minute sessions)
No equipment needed (tape, cones, household items only)
Footwork drills (ladder patterns, cone weaves, direction changes)
Balance & stability exercises (single-leg work, control drills)
Explosive power development (bounds, jumps, reactive drills)
Progressive difficulty (builds week by week)
Progress tracking included (measure your improvement)

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What You'll Master Each Week:

Week 1: Foundation

Footwork fundamentals • Body control • Balance holds • Movement patterns

Week 2: Speed & Rhythm

Tempo increase • Reaction drills • Figure-8 runs • Lateral bounds

Week 3: Multi-Directional Power

Complex patterns • T-drill • Mirror drills • Explosive cuts

Week 4: Peak Performance

Max speed circuits • High jump approach simulation • Plyometric finish

Simple Equipment List:

✓ Painter's tape or chalk (for marking drills)

✓ Small cones or water bottles (5-6 markers)

✓ 10-15 feet of space (living room, garage, driveway)

✓ Optional: resistance band, jump rope

Total cost: Under $10 (or free with household items)

Perfect For:

Athletes without track access

Train effectively from home between track sessions

Off-season conditioning

Maintain agility during breaks from competition

Beginners building foundation

Master fundamentals before advancing to complex drills

Supplemental training

Add to your existing program for extra edge

No Gym? No Problem.

Download your free 4-week at-home agility plan and start training today.

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