Jumps Routine

Jumps exercises for trail runners

Don't have a mountain in your backyard? No problem--not many of us do. But no matter where you are, build strength for the mountains with our jumps routine.

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Why do jumps exercises?

Here's why.

A jumps routine is a vital part of trail running training—especially if you don’t have daily access to the mountains. Jumps exercises aren’t a replacement for training in the mountains, but they sure are a good way to prepare ourselves for them.

When done correctly and methodically, this routine will help you feel stronger and more prepared when heading to the mountains to train or race. 

Our routine aims to train two things: your strength and your competence in different types of terrain. These skills safely enable you to run farther and more consistently in the mountains.

The Keys:

Always do your jumps routine on a day with a moderate to easy run. (Before or after your run is fine, whichever you prefer.) Don’t mix jumps exercises with an intense training or long run. If you’re too tired, you won’t have the strength to do the exercises correctly. 

Quality > quantity. Don’t be shy about cutting the number of repetitions. It’s way better to do fewer repeats, but to do them with control. Then, you can keep building from there.  

You should do these exercises at least once a week (but don’t exceed three times per week.) In order to build strength, consistency is key. You need to have weekly contact with your jumps routine—that’s why we always it in our trail running training plans. 

How to do our jumps routine

Basic tips

Listen to your body. Don’t overexert yourself, and only do all the repetitions once you feel ready.

If you need a break, take one. Pause a little bit between each exercise; the most important thing is to execute the movements correctly. This helps avoid fatigue and stress, which are things that can spell injury later down the line.

The only way to develop results from core exercises is to do your routine every week. It takes dedication—strengthening the core isn’t a one or two-time deal. Enjoy the process, and remind yourself why you do these exercises: to support you when you’re exploring the great outdoors.

Download your routine below. Then, click on the images in the infographic to see the video that demonstrates each exercise. 

If you run 1-2 times per week

If you run 3-4 times per week

If you run 5 + times per week

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