How to Get Higher Hops! Explosive Strength and Plyometric Workout

How to Get Higher Hops!  Explosive Strength and Plyometric Workout

I live in a family of jumpers!  My daughters were volleyball players, so occasionally...for fun, they would jump and touch the 9 foot ceilings.  I was usually just a bystander, but one time I decided to join in and give it a try.  I remember as I was taking my turn, I really though I was flying, I mean just barely missing the ceiling, but my family got the real view of the action and it left them laughing hysterically.  Apparently, I wasn't as close as I had thought I was, and according to them, I had barely gotten my feet off the floor!  Bummer!

A year or so later, I had started adding plyometric jumping, more for cardio and hiit type workouts.  The truth of the matter is that, it is hard to beat the metabolic and calorie burning benefits of plyo exercises.  After several months of doing plyo training, I could tell I was jumping higher.  One day I thought, I wonder if I can touch the ceiling?  I did!  I have become a jumper now and I love it!  My family even took turns jumping on the counter several months ago.  Crazy I know, but do you know how fun it is to be able to do physically challenging stuff WITH your kids?  It's so much better than being a bystander!  (Here's the counter jumping video)

I love the feeling of having strength, especially explosive strength.  This workout is designed to do three things: it will help correct muscle imbalances, it will build the fast twitch muscle fibers your body needs for explosive strength, and it is a calorie burning machine!

Do you want to get higher hops to be a better blocker in volleyball?  Be more explosive leaving the base in softball?  Or would love to play a game of basketball with your family and be able to keep up with the kids?  Whether you are trying to increase your vertical for a sport, or you are a mom that wants to have fun with her family, this workout is a great way to build both explosive strength, and some vertical hops!


  • Repeat each set three times
  • Do each exercise is for 10-12 reps
  • Take breaks as needed
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.


  • Dumbbells
  • Barbell w/weights
  • Bench
  • Bands
  • Box (optional)

Warm-Up: 30 seconds each

Boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squats with a kick, reverse lunge, side lunge  (Video of warm-up here)






  •     A   Goblet Squat 
  •     B    Donkey Kick W/Band

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Looking for more Lower Body Workouts?  Find more here!

Need to burn calories?  Check out our fun cardio - core workouts here!

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