Training Tips to Improve Your Vertical Jump

There are many training methods to improve vertical jump. One of the most popular ways to increase jump height is with plyometric training. Exercises that build strength and power are also essential. Explosive bounding, hopping, and jumping are all plyometric exercises that should be used to improve vertical jump. 

In sports, the higher an athlete can jump, the better their performance. Jump height is an effective measure of a client's overall fitness level. There is a direct link between an athlete's ability to jump and their performance. This all comes down to force development. Let’s dive into the most effective approaches to improving your vertical jump.

Vertical Jump Training 

Plyometric exercise is the most common exercise method to improve speed, power, and quickness. Plyometrics require a lot of force and strength to execute. Exercises that involve hops, jumps, or bounding are considered part of plyometric training. 

Box jumps are a popular and effective exercise that everyone performs. Exercises like squats, lunges, sprints, and agility drills also help. They build muscle, coordination, speed, and power. 

Resistance training is a simple, yet effective way to do this. It’s important to execute all training explosively and quickly. This recruits type II muscle fibers, which are fast twitch. These muscle fibers are big and produce the most powerful forces. They are mainly used in short, quick bursts of energy and output, like a jump. 

Training to improve vertical jump height extends beyond plyometric and strength training. You must understand the movement and how to train reflexes. Some human reflexes actually contribute to the movement. The vertical jump is a movement where the lower body, specifically the hip, knee, and ankle, all extend at the same time. This is called triple extension and is when three joints move together to produce a jump. 

Most of the jumping power comes from your lower body, but not all. Training for a higher vertical jump also involves the upper body. Extension of the arms has been shown to increase jump height by several inches. (1) When an athlete bends at the knees, hip, and ankles they are in the loading phase. Then they perform triple extension to create a push off the ground and propel your body into the air. The arm swings help propel the body upward on the ascent.

Understanding the Vertical Jump

Vertical jump training can be simple but is not easy. You cannot expect to practice only jumping and see results. The stretch reflex and Golgi tendon organ reflex are two reflexes in the human body that need to be addressed in training. 

The Stretch Reflex

This powerful reflex represents the reaction your muscles have when affected by external forces. When a muscle is stretched, it controls the length of the muscle by increasing the contractility within limits. This is crucial in counteracting the load placed on muscles.

Training your stretch reflex can help support the body during a landing. This is so your legs do not buckle underneath you. How does this help you jump higher? Before you can jump, you must flex at your knees and hip to lower the body. This loads the body with energy in the legs to execute the jump. This process is impacted by the stretch reflex.

Golgi Tendon Organ Reflex (GTO Reflex)

The GTO reflex also helps your muscles respond to external forces. The receptors are found in the tendons of a muscle. They recognize when muscles are placed under new loads. If they recognize the load on a muscle is different, they adjust muscle tension and contraction. This prevents muscles from taking on more than they can handle.

The more energy an athlete can absorb, the more they can produce. This leads to higher force production and a higher jump. The more powerful and quick the push-off, the higher the jump. Managing these eccentric loads leads to a greater concentric contraction or jump performance. 

Vertical Jump Breakdown

Form and technique are just as important as strength and power. It is crucial to ensure athletes are executing the jump properly. Without proper form improvements are limited. When setting up for the vertical jump, start with the feet hip-width apart. Stand approximately one foot away from the measuring bar. 

Arm swing is critical in the vertical jump and practicing this can help improve jump height tremendously. Once in position, start with the arms overhead and swing the arms down. They should end behind the hips. At the same time flex your knees and hips. Now swing them up to the starting position as you jump. Push off the ground and land with the knees bent. 

Warm up before performing a full vertical jump. Use a box jump or squat jump series to prime the body. Be sure to do so in an explosive manner before actually testing your max jump height. Toe raises can also be an impactful warm-up for the ankles. They contribute to an efficient triple extension during the actual jump. 

Exercises to Improve Strength and Power

Plyometric exercises aren’t the only exercises that improve the vertical jump. Building strength is just as important and leads to overall power. Power is an athlete's ability to generate force or strength with speed. To demonstrate effective strength and power, one must train for both.

Strength-based exercises provide an effective foundation to build power: 

• Deadlift

• Back squat

• Calf raises

• Kettlebell swing

• Hip thrust

Power-based exercises include the following: 

• Olympic weight lifting

• Bounding

• Pogo jump

• Box jump

• Depth drop

• Tuck jump

• Broad jump

When it comes to plyometric training, sometimes less is more. Don’t overtrain and avoid doing plyometrics for more than 10-15 minutes at a time. Take ample rest. Use a low rep range and perform with max effort. Jumping higher is a naturally learned skill. With practice and an understanding of what it takes, you can improve your vertical jump. 

Check out the ISSA Performance Enhancement certification. Learn how to help take any athlete's game to the next level. Assess athletes and build power to increase performance both on the field and off.

References

1. Lees, A., Vanrenterghem, J., De Clercqu, D. (2004). Understanding how an arm swing enhances performance in the vertical jump. Journal of Biomechanics, 37(12), 1929-40.