Vertical Jump

How to Measure Your Vertical Jump

As the saying goes, You cant improve what you cant measure.

The rst step on your journey to increasing your vertical jump is to get a
starting point of where your currently at so that you can track your progress.

Heres how to do it;

Things youll need: Another friend to help you, a ladder, and either a
permanent marker or chalk.

1. Find a wall or pole tall enough that when you jump you cannot touch the
top.

2. Stand next to the pole or wall and extend your arm as high as you can above
your head. This is your standing reach. Have your friend mark your standing
reach with either a piece of chalk or a permanent marker.

3. Now from a standing start, jump and touch as high up the wall or pole as
you possibly can. Youll need your friend to watch and see where you touch so
that theres no confusion. Get your friend to climb the ladder and mark where
you were able to reach on the wall.

4. Measure the distance between your standing reach and your jumping reach.
This is your current vertical jump.

Important Information on the Coach Mac

Vertical Jump Program
Warming Up
By reading my previous article on stretching, youll learn that it is important to
warm-up your muscles rst before stretching or performing any strenuous
physical activity. I recommend jumping rope for a couple of minutes to warm-
up and increase the blood ow to your muscles.
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Phases
The program is broken up into three different phases consisting of four weeks
each.This is because as you continue through the program your muscles will
adapt to the intensity of the workout, therefore we need to keep increasing the
workload in order to continue increasing your vertical jump.

Frequency
Perform the routine every second day to give your body a days rest in-between
workouts. This means that on week one youll be training 4 times a week, week
two youll be training 3 times per week, and on week three youll be training 4
times per week. That ends up being 11 workouts per phase for a total of 33
workouts in the program. Also, during this program you will be taking one
week off between each phase to let your body completely recover. You need to
give your muscles time to fully repair in order to grow stronger and more
explosive.

Rest Intervals
One minute rest in-between all sets. If you can, try to keep a stop watch with
you when youre doing these workouts. If you dont have one my players have
found it convenient to use the stop watches located on their mobile phones.

Record Your Progress

Keep track of how much progress youve made at the end of each rest week.
Its going to be hard for your players, but stress that if they really want to see
results its best that they wait until the end of the rest week. We know how
hard it is for players to be patient!

Exercises:
If you have any trouble understanding my descriptions of the exercises,
YouTube them to watch a video of the exercise being performed.

Jumping Rope A skipping rope is the only piece of equipment involved in

the program. If you dont have one a piece of rope will do just ne. If you dont
have a piece of rope either jumping up and down on the spot without much
bending in the knees will achieve a similar result. Jumping rope involves
Vertical Jump

holding a rope with both hands and swinging it around your body
continuously.

4-Corners Involves you imagining 4 dots in a square shape about 15 20

inches apart. To complete 4-corners you hop around the square in a clockwise
direction landing on each dot for the required number of repetitions. 4 jumps
and completing the square equals one repetition.

Single-Leg 4-Corners Exactly the same as 4-Corners except performed on

one leg.

Slow-Motion Squats Involves standing with your feet shoulder width

apart. From this position slowly lower down until you are in a deep squat
making sure your heels are at on the ground. Hold for 2 seconds before
slowly rising back to the starting position. The descent and rise should each
take 4 seconds to complete. Throughout the entire exercise make sure to keep
your head up and your back straight.

Tuck Jumps Tuck jumps involve descending into a comfortable squat and
then jumping as high as possible and bringing your knees to your chest.

High-Reach Jumps Are similar to tuck jumps, but instead of brining your
knees to your chest, you just reach as high as you can. This is done best under
a basketball ring or near a wall so that you can tell how much lower your reach
becomes as you fatigue. Try to reach the same height through all repetitions. if
you dont have anything to measure against, thats ne. Just jump as high as
you can each repetition.

Lateral Jumps Lateral jumps are performed best with over a line or a
stick. They involve standing parallel to the line on one side and then quickly
jumping sideways back-and-forth over the line. Over and back equals one
repetition.

Single-Leg Lateral Jumps Exactly the same as lateral jumps except

performed on one leg.

Alternating Lunge Jumps From a normal standing position, take one

step forward with your right foot and one step backwards with your left foot.
Vertical Jump

This is your starting position. From this position, jump as high as you can in
the air and switch leg positions.

Straight Leg Calf Jumps Without bending your knees, jump up and
down in the same spot. You wont get very high off the ground and it will be
the ankle doing all the movement which will work the calf muscle.

Toe Raises Stand regularly, then raise up onto the tips of your toes. Lower
back down. Dont rock up and down, do it slowly (not too slowly) but steadily.
This is improved by using stairs if you have access to them. Alright, enough
talk. Heres the program youve all been waiting for.
Vertical Jump

Coach Mac Vertical Jump Program

Phase 1 Weeks 1 3
1. Jumping Rope 2 minutes.

2. Stretching

3. Jumping Rope 2 minutes.

4. Slow Motion Squats 3 sets of 10

repetitions.

5. Lateral Jumps 3 sets of 20 repetitions.

6. Alternating Jump Lunges 3 sets of 10

repetitions.

7. Tuck Jumps 3 sets of 8 repetitions.

8. Toe Raises 3 sets of 20 repetitions.

Week 4 Rest.
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Phase 2 Weeks 5 7
1. Jumping Rope 2 minutes.

2. Stretching

3. Jumping Rope 3 minutes.

4. Slow Motion Squats 3 sets of 10 repetitions.

5. 4-Corners 3 sets of 12 repetitions.

6. Single-Leg Lateral Jumps 3 sets of 15

repetitions.

7. Alternating Jump Lunges 3 sets of 15

repetitions.

8. High Reach Jumps 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps 3 sets of 30 repetitions.

Week 8 Rest.
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Phase 3 Weeks 9 11
1. Jumping Rope 2 minutes.

2. Stretching

3. Jumping Rope 4 minutes.

4. Slow Motions Squats 3 sets of 10

repetitions.

5. Single-Leg 4-Corners 3 sets of 10

repetitions.

6. Single-Leg Lateral Jumps 3 sets of 20

repetitions.

7. Alternating Jump Lunges 3 sets of 20

repetitions.

8. Tuck Jumps 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps 3 sets of 40

repetitions.

Week 12 Rest.
Vertical Jump

Weeks 1-3 (Strength Training 1 day per week!)

1. Stretch 4 to 5 minutes
2. Squats 3 sets of 8 reps
3. Lunges 3 sets of 8 reps
4. Leg Extensions 2 sets of 8 reps
5. Leg Curls 2 sets of 8 reps
6. Calf Raises 2 sets of 20 reps
Weeks 4-6 (Explosion Training 2 days per week)
1. Stretch 4 to 5 minutes
2. Squat Jumps 3 sets of 10 reps
3. Rim touches 3 sets of 10 reps
4. Tuck Jumps 3 sets of 10 reps
5. High Box Jumps 3 sets of 10 reps
6. Calf Raises 2 sets of 20 reps
Weeks 7-9 (Speed/Technique Training 2 days per week)
1. Stretch 4 to 5 minutes
2. Running One Leg Jumps Repeat at max speed and power with a
basketball in your hands (3 sets of 15)
3. Running Two Leg Jumps Repeat at max speed and power with a
basketball in your hands (3 sets of 15)
4. Sprints Run approximately 50 meters at full speed 8 times
5. Speed Jump Rope As fast as you can for 45 seconds, repeat 4 times

One question I'm probably asked more than any other is, "What is the best exercise to improve my vertical
jump?" Or, "What is the best exercise to improve my speed?" A lot of people think there's some secret exercise
or movement that will turn them into explosive superstars overnight. In truth, there is and that exercise is
called consistency and hard work!

If you aren't willing to put forth consistent effort no single exercise will give you what you want. Having said
that, there are many quality exercises that will enable you to focus on the specific targets that your workouts
must hit and save you gobbles of time in the process of achieving your performance goals.

In this article I'll attempt to shed some light on these questions and help you avoid going round and round
playing a game of pin the tail on the donkey searching for that elusive magic bullet. I'll give you some of the
top proven exercises for both speed and vertical jump improvement.

Instead of wasting your time I'll break speed and leaping ability down and show you the exact qualities your
workouts must target and then give you the secrets, or exercises, that will enable you to hit those targets and
make the most of your training time.

A lot of you may wonder if the exercises to improve one area (speed or jump) work to improve the other. In
fact, the ability to accelerate quickly and jump high correlate well with each other.
Vertical Jump

This is because the qualities of strength required are similar. In fact, due to this, you can many times get faster
without running, and jump higher without jumping, as long as you're enhancing the type(s) of strength required
in each through your training regimen.

To prove this all you have to do is take a look around. Have you ever seen a good sprinter who can't jump high
and a good leaper who's slow as molasses? Me neither.

First understand that there can't be a single best exercise for everyone because different training has different
effects and the type of strength that one person needs to improve his or her speed and jumping ability may be
the opposite of what another needs. For example, someone who's lacking in basic strength will get great results
with common strength exercises such as the squat.

Another person might have plenty of strength, but not enough "spring", so an exercise like depth jumps will be
his best training tool while the squats will do far less.

Understand that different training means have different influences on speed and vertical jumping ability. Speed
and jumping ability both require an athlete to display large amounts of power. If you've read the power training
article you know that power is a combination of strength and speed.

POWER = STRENGTH X SPEED

When performing a sprint, you can think of power as the amount of force that you apply into the ground with
each stride. Obviously the greater the force, the more ground you're going to cover with each stride. This is
what is responsible for your stride length. Your stride length is then combined with your stride frequency or
the speed at which you cycle your legs when you sprint, to determine your running speed.

So, you can increase your speed by either increasing your stride length or increasing your stride frequency with
the largest potential increases coming from an increase in stride length, where power is of utmost importance.

In the vertical jump, you can again think of power as the amount of force you put into the ground at toe-off,
which is responsible for the speed at which you leave the ground and the height that you jump. The more
power you apply with respect to your bodyweight - the higher you're going to go - and with respect to
technique - that's about all there is to it!

TIME OF FORCE APPLICATION

Realize in a sprint you have anywhere from .10 to .20 seconds to apply maximal power with each foot-strike.
As you accelerate you have about .20 seconds but as you gain top speed and your stride frequency increases
your legs naturally move faster so you only have about .10 seconds when running at top speed.

In the vertical jump you only have about .20 seconds to apply max power. This is why the ability to jump high
and the ability to accelerate quickly have such a good correlation.

STRENGTH QUALITIES
In order to display optimal levels of power you obviously must have good levels of strength and speed. This is
influenced by the following strength qualities.

LIMIT STRENGTH
Vertical Jump

This is the amount of force you can apply irrespective of time. Limit strength can also be thought of as the
strength of your muscles when speed of movement is of little consequence. Lifting maximal weights such as
performing a 1 repetition max in the bench press or squat will test your limit strength capacity.

Attention should be paid to developing limit strength in the muscles of the quadriceps, glutes, hamstrings,
lower back and calves, as these are the most important muscle groups for sprinting and jumping.

The muscles of the hip extensors should be given special attention because they are usually the weak links in
the large majority of athletes. These muscles are the glutes, hamstrings and lower back.

EXPLOSIVE STRENGTH
Refers to the ability to develop max force in minimal time without the use of the plyometric stretch-reflex.
Jumping from a paused position and sprinting out of the blocks both require nearly pure explosive strength
because you don't have the luxury of winding up and utilizing plyometric ability like you would if you took a
big run-up before jumping or a lead-in to a sprint.

Explosive strength relies on starting strength, which is the ability to "turn on" as much force as possible in the
first .03 seconds of movement.

In order to develop maximal force in minimal time you obviously must have enough raw force or strength to
draw from or to tap into quickly. This is why limit strength serves as the foundation for explosive strength. A
rocket capable of 100 pounds of force isn't going anywhere!

REACTIVE STRENGTH
Is displayed when your muscle/tendon complex is stretched prior to contracting and is otherwise known as
plyometric strength, reversal strength, reflexive strength, rebound strength etc. This type of strength is evident
when you perform a quick countermovement (bend down) before jumping. You can jump a lot higher that way
then you can by pausing and then trying to jump can't you?

Here's why. The countermovement quickly stretches the tendons throughout your lower body. This allows your
muscles and tendones to gather energy and create recoil like a rubber band. This reflexive/reactive response
occurs quickly whereas a voluntary response to muscle stretch would be too late. Reactive ability enhances the
force you can generate in the first .10 seconds of movement by anywhere from 200-700%!

With each stride and foot contact of a sprint the same thing happens as your achilles tendon stretches and
recoils back like a spring or rubber band. The stretching reflex responds to the speed at which your
muscle/tendon complex is stretched prior to movement. Try to slowly bend down before jumping and you'll
see what I mean. The faster and greater the stretch the greater the corresponding reactive force.

This is why you'll notice people with excellent leaping ability descend down quickly and sharply in their
countermovement. They create greater force in one direction that can then be transformed into force in the
other direction. When your reactive ability is good the more force you can take in the more force you can put
out.

Guys with subpar leaping ability have a hard time utilizing reactive force in the hips and quads so they don't
perform the countermovement with near the velocity, smoothness and proficiency. Fortunately this can be
improved.
Vertical Jump

Most of the force generated from reactive contractions is involuntary, that is, you don't have to think about it.
This is why you can bounce a lot more weight when doing a bench press then you can whenever you pause a
maximum weight on your chest before lifting it - even without really trying to.

We tend to use reactive force naturally whenever we are given the opportunity to do so and do it without
thinking about it. In fact, one of the ways you can improve reactive ability is simply to avoid screwing it up.
It's there naturally and all training should enhance it and not detract from it.

One of the ways you can screw it up is with bodybuilding style training - which basically teaches your body to
do the reverse of what it's programmed to do. This is going to go against what you've heard but cheating,
bouncing and accelerating a weight through the sticking point are all natural occurences and utilize and
enhance reactive ability. You can detract from this with an over-reliance on prolonged eccentric training and
slow training.

So, to quickly recap, the power in the vertical jump and sprint come from a combination of explosive strength
and reactive strength - with limit strength serving as the foundation for both. When you put the 3 together you
get what is known as your static-spring proficiency. A static-spring proficient athlete is otherwise known as a
spectacular athlete.

Think of basic strength as the unseen concrete foundation of a house and your reactive strength and explosive
strength as the result of that foundation (your beautiful home) that everyone sees. In a static-spring proficient
athlete you see the end result, the ease of movement, speed, and jumping ability, but you don't necessarily
"see" the foundation behind that.

If you're someone without a solid foundation you must train with slow heavy weight strength exercises to build
that foundation, along with using explosive strength and reactive strength exercises to enhance power or the
display of your foundation.

If you are already fairly advanced then all you have to do is determine which part of your power pyramid is the
weak link (limit strength, explosive strength or reactive strength), and address the deficiency accordingly.

Now I'll break the training methods down into categories of limit strength exercises, explosive strength
exercises, and reactive strength exercises and show you the top exercises from each category. Really there are
countless exercises that are all effective, but these exercises will give you a lot of value for your training dollar.

LIMIT STRENGTH EXERCISES

The goal of limit strength exercises is to simply increase the force or strength producing capabilities of your
muscles. Progress will be evident in the amount of weight you can move in basic movements. The goal here is
not to try to necessarily "mimick" sports movements, but rather just to increase the contractual force producing
capabilities of the muscles that are involved in the sporting movements.

Whenever you perform limit strength exercises the repetition scheme can vary, but in general, the total length
of the set should be kept under 25 seconds.

Full Back Squat - There should be no real reason to have to describe this exercise but make sure you descend
down to parallel or below. This exercise works all the major muscle groups we need for speed and leaping
ability. Perform for 3-8 repetitions per set.

Deadlift - Simply load up a bar and bend down, grab the bar, and pick it up while keeping your back straight
and using the power of your glutes and hamstrings to initiate the movement. Deadlifts are a superior
Vertical Jump

strengthening exercise for the glutes and hamstrings and also develop whole body power through their
influence on the traps, grip and upper back. For extra hip and hamstring recruitment try performing deadlifts
with a wide grip while standing on a box. Perform 3-8 repetitions per set.

1/2 Deadlift - This is like the deadlift but instead of starting from the ground you place the bar in a power rack
or on boxes set just below the knee level. Again grip the bar and keeping your back straight or arched
concentrate on squeezing with your glutes and hamstrings to pull the bar up. It also helps if you think of
yourself as a bull pawing the ground down and back with your feet. Your feet won't actually move but thinking
of this action will correct your form and make sure you place stress on the appropriate musculature.

Split Squat - This is basically a single leg squat, with the non-working leg elevated on a bench behind you.
Perform this exercise by holding a dumbell in each hand or with a barbell on your back, descend until the back
knee touches the floor and then explode back up to the start position. This exercises torches the glutes,
hamstrings and vastus medialis while also developing flexibility in the hip flexors. Perform 5-15 repetions per
set.

Good Morning - Start off in a squat position with a barbell on your back placed down low on your traps - next
arch your back keep your chest up and push your hips back as far as possible. As you do this your upper body
will descend forward and you will feel a stretch in your glutes and hamstrings. Dig down and back with your
feet to rise to the starting position. Perform 5-10 repetitions per set.

Glute Ham Raise - If you don't have a glute ham apparatus you can always do these the old-fashioned way.
Find someone or something to hold your feet down while you place your knees on a pad of some sort. Next
starting from the top arch your back, keep your chest out and control the downward descent. You will feel this
extensively in the hamstrings. Next, try to pull yourself up with your hamstrings but assist yourself with your
hands as much as you need. Perform 5-15 repetitions per set.

EXPLOSIVE STRENGTH EXERCISES

The goal of explosive strength exercises is to either perform the movement with more speed, or with more
height. Generally, speed of movement, especially the beginning of the movement, is more important than the
load involved when it comes to these exercises.

Explosive strength movements focus on developing maximal starting and explosive strength, without much
involvement of the reflexive stretch-shortening cycle (reactive strength). They inherently make you focus on
applying max voluntary force as quickly as possible.

Box Squat - Using a wide stance sit back on a box just below parallel and pause before each repetition. Use a
load equivalent to 50-60% of your best back squat and explode up trying to use your hips and hamstrings. You
can also execute these with bands and chains for added effect. Perform anywhere from 2-5 reps per set.

Paused Jump Squat - Use a load of 15-30% of your max squat. Descend down just above parallel, pause for 3
seconds and then jump as high as possible. Perform 5-10 reps per set.

Jump Shrug - This is a lead in to a clean or snatch movement. Starting from either the floor, or from the "hang"
position, explode up initiating the movement with your legs and hips. As you extend your hips and start to
leave the floor follow through by shrugging your shoulders up. Re-set in between reps. Perform 3-6 repetitions
per set.

Clean And Snatch Variations - These movements are explosive by nature and in order to perform them
correctly you must instantly be able to develop maximum force. They also heavily involve the hip extensors,
Vertical Jump

which are key for speed and jumping ability. Explaining the movements is beyond the scope of this article but
if you can perform them correctly you can work them into your program. Perform 2-5 reps per set.

Standing Broad Jumps - Simply jump as far out as you can for distance and try to have a mark to shoot for.
Pause momentarily between repetitions. Perform 3-5 reps per set.

On-Box Jumps - Find a box, stand in front of it, and then jump onto it and then step off and repeat. You can
challenge yourself 2 ways on these. Either jump onto a low box trying to bend the legs as little as possible, or
find a high box that requires you to really give it all you've got. Perform 3-8 reps per set.

1-leg Split Squat Jumps - Stand to the side of a box with one leg on the box and the other leg on the ground.
Next, quickly straighten the leg that's on the box and attempt to elevate yourself as high as possible by pushing
off with the lead leg. Pause momentarily between repetitions. Complete all the reps for one leg before moving
on to the other leg. Vary the height of the box to focus on different areas. You can also add weight to these by
holding light dumbells. Perform 5-10 repetitions per leg.

Hurdle Jumps - Line up a row of hurdles or other barriers and jump over them one after the other, pausing
momentarily in between each repetition. If you only have one such hurdle or object you can simply jump then
turn around and jump again etc. Perform 3-8 reps per set.

REACTIVE STRENGTH EXERCISES

The goal with the reactive strength exercises is to execute the movements with either less time spent on the
ground or more height. Each exercise and repetition places a premium on stretching of the muscle-tendon
complex, which will boost your reactive/reflexive capacities by increasing your ability to absorb force,
stabilize force, and reflexively react to that force. These movements allow you to take advantage and build
upon the reflexive forces that come from the plyometric effect.

Ankle Jumps - An ankle jump is performed jumping off of the ground in rhythm by just springing off your
ankles. While you're in the air you want to pull your toes up. You also must prevent your heels from ever
touching the ground. The key to this exercise lies in your ability to keep your knees locked while jumping and
landing on and off the ground, as well as spending the least amount of time on the ground as possible. Perform
20 reps per set.

Shock Jumps - Also known as depth landings or altitude drops. What you do here is find a box equivalent to
about the height of your best vertical jump. Next, step off the box and upon contact instantly try to absorb the
impact without any movement and without letting your heels touch the ground. Picture a gymnast landing from
a vaulting maneuver. You want to land in a powerful, yet quiet manner. You can continue to increase the
height of the box until you can no longer land smooth and quiet. You can perform these by landing in a slight
knees bent position, or by landing in a deeper squat position. The more knee bend the more the hamstrings and
glutes are involved. Reactive strength improves as the speed of stretch increases, so you can increase the
effectiveness even more by attaching elastic bands to the ground which then attach to your belt. Perform 3 reps
per set.

Depth Jumps - A depth jump is a carryover from a shock jump and is performed by stepping off the box and
then exploding upward upon ground contact. Try to keep the ground contact time short. To find the correct
height for you simply find the height that allows you to jump the highest. So if you jump 22 inches from a 12-
inch box, 30 inches from an 18-inch box and 28 inches from a 24-inch box the 30-inch box would be the
correct height. If you find you can actually jump higher from the ground then you can by preceding your jump
with a depth jump then you need to spend some time engaging in shock jumps before you perform this
exercise. An advanced form of depth jumps calls for attaching stretch-bands to your body to increase your
Vertical Jump

velocity as you descend, and then having the tension released as you begin your jump. Recall that concentric
force increases as the speed of the stretch increases. This is probably the ultimate reactive technique but is an
advanced exercise. Perform 3 reps of depth jumps per set.

Reactive Squats - This is a rhythmic jump squat variation. From the upright squat position pull the bar securely
down on your shoulders and quickly descend down into a 1/2 squat position and bounce back up attempting to
jump. If you do the movement correctly you should feel a stretch on the muscles of your quadriceps,
hamstrings and glutes as you absorb, stabilize, and react to the oncoming force. Use weight anywhere from 15-
50% of your maximum squat. Perform 5-10 reps per set

Reverse Hyperextension - This movement works hip extension hitting the hamstrings, glutes, and spinal
erectors all during the course of one rep. If you don't have a reverse hyper device you can get backward in a
back raise or glute-ham machine and apply load by placing a rope or chains strung through weights around
your ankles. To initiate the movement raise your legs up to parallel. You should feel a strong contraction in
your glutes and hamstrings. Next, quickly allow your legs and the weight to fall and then about 2/3 of the way
down regather tension and explode back up. This creates a reactive contraction in the hip extensors. Perform 8-
15 reps per set.

Sprints - Very few exercises are as inherently as reactive as sprints and if you're wanting to increase your
speed you're going to need to work on your sprinting technique. I recommend you sprint with maximum speed
only once per week. On one other day go out and warm-up and build up to about 70% of your max speed and
work on some technique drills. Just don't strain too much during your "easy" session. To increase your
acceleration perform 3-5 sets of 3-5 30 yard sprints. To improve your maximum speed perform 3-5 sets of 3-5
60-yard sprints.

Vertical Jumps - There should be no real need to explain this one, but one of the best ways to improve your
vertical jump is to practice vertical jumping! You can use the vertical jump in place of a reactive exercise. I
like to use a "3-steps plus jump" approach. Find a high object you can use as a goal or mark to shoot for. Next
take 3 quick steps, jump stop and attempt to touch the object. Perform 3 reps per set with maximum effort.

THE RECIPE FOR SUCESS

A surefire method to quick progress is very simple and consists of 3 things.

1. Get your limit strength exercises heavier.

2. Get your explosive strength exercises faster.
3. Get your reactive strength exercises higher.

If you do all 3 of these you can't help but improve at a phenomenol rate! If you do even one of them you will
still notice substantial improvement.

STRUCTURING A ROUTINE
If you want an idea how to set up a convenient training split simply select one exercise from each category at
each training session for a frequency of twice per week. Just make sure you have one weighted squat variation
in either the limit strength or explosive strength category each workout.

Limit Strength Exercise

Pick 1 and perform 5-6 sets of whatever repetition scheme is outlined for the particular exercise.
Vertical Jump

Explosive Strength Exercises

Pick 1 and perform 6 sets of whatever repetition scheme is outlined for the particular exercise.

Reactive Strength Exercises

Pick 1 and perform 6 sets of whatever is listed for the particular exercise you choose.

If you wish to address certain deficiencies you can simply increase the volume for a particular strength quality.
For example, if you know you're strength deficient, instead of performing 1 limit strength exercise you might
perform 2, and then only perform 1 reactive strength exercise and eliminate the explosive strength exercise.
This will leave you with the same volume but a different training effect.

If you know you're reactive deficient you can perform 2 reactive exercises along with 1 limit strength exercise
and eliminate the explosive strength exercise.

These are just a few simple ways of incorporating these exercises. Any of these exercises can be incorporated
into any training split with great efficiency and a big boost in your training economy, and I hope an even
bigger boost in your training awareness.