With the right training techniques you can increase vertical jump performance significantly...
While it may be true that genetics plays a considerable role in an individual's capacity for peak power, the fact is...
Very few of your competitors or team mates will train specifically to increase vertical jump power.
So with a bit of commitment it is possible to out jump most of your peers!
Is there a single best way to increase your vertical jump ability?
This article will give you 3 types of strength training programs to increase vertical jump performance.
Each technique has been proven to significantly increase vertical jump ability and each has it's own advantages. Decide for yourself which program best suits your needs. First up is...
Increase Vertical Jump Power With Traditional Weight Training
This method incorporates exercises such as squats, lunges, leg presses and toe raises. Heavy loads (80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength.
Why is this method an effective way to increase vertical jump ability?
The principle fitness component of vertical jumping is power. Power is a combination of strengthand speed (Power = Strength x Speed). So...
A weight training program that improves your maximal strength can improve you power and increase vertical jump ability. Here's the key though...
As an athlete improves and is able to lift more weight, the speed of movement decreases and so does power output. For experienced strength training athletes wishing to improve their vertical jump, traditional weight training is the least beneficial of the three methods.
For beginners to strength training, traditional weight training exercises provide a safe, accessible and highly effective way to increase vertical jump power.
Onto the second method...
Increase Vertical Jump With Dynamic Weight Training
An example of a dynamic weight training exercise is the jump squat. Lighter loads (30% 1-RM) are used and the resistance is accelerated explosively through the full range of motion.
Olympic lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises. To execute these movements successfully a great deal of speed is required. As the athlete improves and lifts more weight, the component of speed is not affected. The result?
Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability. The challenge is that many dynamic weight training skills are complex and require experience, coaching and proper facilities. Perhaps a better solution is to...
Increase Vertical Jump Power With Plyometric Training
Plyometrics is the most commonly used training method to increase vertical jump power. It "bridges the gap between strength and speed". For more details on this type of training see the plyometrics article.
There is little to separate the three training methods when it comes increasing vertical jump performance. However... there is one type of training that seems to increase vertical jump the most...
Combining weight training with plyometric training.
Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.
One final point... a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump!
To sum up... what is the best way to increase vertical jump performance?
- If you are new to strength training a basic weight training program will increase vertical jump power safely and effectively (see below for details).
- If you already do some strength training and are pushed for time, add some dynamic weight training exercises to your routine (see below).
- If you have the time and committment, combine a weight training program with a plyometric training program for optimum results...
Program #1 - Weight Training
If you don't have an extensive background in weight training, this type of program is the easiest and safest to follow. It will produce just as effective results for beginners as any other type of vertical jump program.
Perform this routine 2-3 times a week with at least 48 hours rest between sessions. Use the heaviest weight possible that allows you to perform the desired number of repetitions.
| Weight Training Routine | ||||||||
| Exercise | Week1 | Week2 | Week3 | Week4 | Week5 | Week6 | Week7 | Week8 |
| Squats | 2x10 | 2x6 | 2x6 | 3x6 | 3x6 | 2x6 | 3x6 | 3x6 |
| Bench press | 2x10 | 2x6 | 2x6 | 3x6 | 3x6 | 2x6 | 3x6 | 3x6 |
| Dumbbell lunges | 2x10 | 2x6 | 2x6 | 3x6 | 3x6 | 2x6 | 3x6 | 3x6 |
| Lat pull down | 2x10 | 2x6 | 2x6 | 3x6 | 3x6 | 2x6 | 3x6 | 3x6 |
| Standing calf raise | 2x10 | 2x6 | 2x6 | 3x6 | 3x6 | 2x6 | 3x6 | 3x6 |
| Dumbbell shoulder press | 2x10 | 2x6 | 2x6 | 3x6 | 3x6 | 2x6 | 3x6 | 3x6 |
| Crunches | 3x20 | 3x20 | 4x20 | 4x20 | 4x25 | 4x25 | 4x30 | 4x30 |
Program #2 - Dynamic Weight Training
If you are currently strength training add these exercises to your routine. Use a weight for each exercise that equates to 30% of your 1-RM.
Do not perform these exercises alone -- make sure a qualified professional is with you at all times. You should also have experience of performing these exercises and a good strength base before completing this program.
Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 8 week period.
Squat jumps
In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm.
In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm.
Power cleans
Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights. A description with pictures is coming soon.
Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights. A description with pictures is coming soon.
Push presses
You can also get a detailed description of this exercise at the site mentioned above
You can also get a detailed description of this exercise at the site mentioned above
Bench press throws
Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise.
Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise.
Program #3 - Combined Program
This program combines a weight training program with a plyometric program. Make sure you read the guidelines for plyometric training on the plyometrics page before you start...
Plyometrics article
MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.
MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.
| Weight Training Routine | ||||||||
| Exercise | Week1 | Week2 | Week3 | Week4 | Week5 | Week6 | Week7 | Week8 |
| Power cleans* | 3x6 | 3x6 | 4x5 | 4x5 | 4x4 | 3x12 | 3x15 | 3x20 |
| Squats | 3x6 | 3x6 | 4x5 | 4x5 | 4x4 | 3x12 | 3x15 | 3x20 |
| Dumbbell lunges | 3x6 | 3x6 | 4x5 | 4x5 | 4x4 | 3x12 | 3x15 | 3x20 |
| Standing toe raises | 3x6 | 3x6 | 4x5 | 4x5 | 4x4 | 3x12 | 3x15 | 3x20 |
| Bench press | 3x6 | 3x6 | 4x5 | 4x5 | 4x4 | 3x12 | 3x15 | 3x20 |
| Lat pull down | 3x6 | 3x6 | 4x5 | 4x5 | 4x4 | 3x12 | 3x15 | 3x20 |
| Dumbbell shoulder press | 3x6 | 3x6 | 4x5 | 4x5 | 4x4 | 3x12 | 3x15 | 3x20 |
| Crunches | 3x20 | 3x20 | 4x20 | 4x20 | 4x25 | 4x25 | 4x30 | 4x30 |
| Leg raises | 3x10 | 3x10 | 4x10 | 4x10 | 3x15 | 3x15 | 3x20 | 3x20 |
*Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights.
TUESDAY - Plyometric Training
For a detailed description of these exercises click here.
Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.
For a detailed description of these exercises click here.
Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.
Running jump (2 sets 10 reps)
1) Stand with one foot slightly in front of the other.
2) Take three strides with a quick-quicker-quickest pace.
3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage.
4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions.
1) Stand with one foot slightly in front of the other.
2) Take three strides with a quick-quicker-quickest pace.
3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage.
4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions.
Depth jumps* (4 sets 10 reps)
1) Stand on a sturdy box or bench approximately 30cm (12in) high to start.
2) Step off the box, keep your torso upright, landing on both feet.
3) As you land jump up as quickly as you can minimising ground contact time.
4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc.
5) This is 1 repetition. Repeat for 10 jumps to complete 1 set.
6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.
1) Stand on a sturdy box or bench approximately 30cm (12in) high to start.
2) Step off the box, keep your torso upright, landing on both feet.
3) As you land jump up as quickly as you can minimising ground contact time.
4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc.
5) This is 1 repetition. Repeat for 10 jumps to complete 1 set.
6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.
* Depth or reactive jumps are an advanced plyometric exercise. It is unadvised that athletes new to plyometrics or under the age of 16 should avoid this exercise.
WEDNESDAY - Rest
THURSDAY Weight training as per Monday
FRIDAY - Plyometric training as per Tuesday