I got this simple, yet effective, leg power and spring development workout from a gym member who used to play college b-ball and football. His advice was to focus on the core lifts for a good 3 months to build basic strength and power, combining it with Jumping rope. His workout:

Cycle workouts 3 days a week with a day of rest in between and 2 days off after the 3rd workout. Example – Mon, Wed, Fri, weekend off, repeat on Mon…

All exercises, 3-4 sets and 5-8 reps with increase of weight in each succeeding set and use a weight that takes you to almost failure on the last set.

**Always Warmup 15-20 minutes before and use proper form! AND IF POSSIBLE FIND A SPOTTER FOR THE HEAVY SETS!

Workout 1:

Squats, Push Press, Glut-Ham Raise, Lat Pulldown, Seated Calf raise

Workout 2:

Deadlifts, Power Cleans, Bench Press, standing calf raise

FINISH OFF EVERY WORKOUT WITH A SUPERSET OF CRUNCHES AND LEG RAISES WITH 15-30 SEC BURSTS OF JUMPING ROPE

EXAMPLE: CRUNCH (20-30 REPS), LEG RAISES (15-20 REPS) THEN MOVE IMMEDIATELY TO JUMPING ROPE for a 15-30 second burst as quick as possible alternating jumps from 2 legs to one to a double rope turnover jump knees to chest. Rest 3-4 minutes and repeat. Please be careful. If you never jumped rope, start slowly until you build your coordination.

This simple workout will add power and spring to your legs which in turn will increase vertical leap and running speed in a short time. This workout will prepare you for the more intense training programs.

**Always get permission from a Parent, Guardian, Coach, Certified Health Fitness experts when embarking on any fitness program. Use at your own risk**