PERIODIZATION
How to Maintain Your Jump During the Season
In-season training is about the minimum effective dose: keep intensity, cut volume, monitor weekly and never chase PRs.
In-season goals are the opposite of off-season goals: maintain, don't build. The minimum effective dose keeps you explosive without draining the legs before games.
The minimum effective dose
Strength: 1–2 sessions per week of compound movements. Keep intensity above 80% 1RM, cut volume to 2–3 sets of 3–5 reps — maintain, don't chase PRs.
Plyometrics and monitoring
One plyometric session per week, low volume (30–50 contacts), moderate-high intensity, on a non-game day and more than 48 hours before competition. Test CMJ weekly — a drop over 5% means reduce volume and add recovery.
What never to do in-season
No squat PR attempts and no high-intensity plyometric spikes — the injury risk is not worth it. In-season equals maintenance; off-season equals building. Keep the goals separate.
Key takeaways
- 1–2 strength sessions plus 1 plyo session per week is usually enough.
- Weekly CMJ is the canary: drops over 5% mean back off.
- Maintain in-season; build off-season.
References
- Bompa & Buzzichelli (2019) Periodization, Ch. 12
- NSCA Essentials of Strength Training and Conditioning (4th ed.), Ch. 21
Keep reading
TRAINING PROGRESS
How Long Until You See Results From Jump Training?
A realistic vertical jump improvement timeline: what changes at 2, 4, 8 and 12 weeks, and why starting level, training quality and recovery decide the pace.
TRAINING METHODS
How Many Jump Training Sessions Per Week Do You Actually Need?
Training frequency by experience level, safe plyometric contact volume, and the warning signs that tell you to cut back.
TRAINING PROGRESS
How to Break a Jump Training Plateau
A plateau means the body has adapted to the current stimulus. Diagnose the weak link, change the variables, deload and fix recovery.