Vertical leap is considered to be one of the gold standards of athleticism. Athletes who possess above average jumping ability are highly prized in such sports as basketball football, volleyball and track. A superior vertical leap is a gift few are born with, but with a few training secrets from the pros, anyone can dramatically improve their vertical leap.
Squatting
Professional strength coaches know that jumping requires powerful legs, hips and lower back. No single exercise trains these muscles as completely or effectively as the squat. There are numerous ways to perform the squat, but the most common is with a barbell placed across the shoulders. To build strength quickly, use heavy weights and low repetitions.
Depth Jumps
Jumping has two distinct phases. The concentric phase refers to the actual jump. The eccentric phase refers to the rapid squat the athlete performs to build momentum. What many athletes do not realize is that by increasing the amount of forced applied during the eccentric phase, you can increase the force produced during the concentric phase. To execute a depth jump, stand on a platform between 12 and 24 inches high. Hop from the platform to the floor, squatting as you land. Following the squat, jump as high as you can. By training with depth jumps, you can teach yourself to produce more force and jump higher than ever before.
Vertimax Jumps
The Vertimax is a tool used in the athletic training setting to increase power output during a vertical jump. The Vertimax is a heavy square platform with elastic bungee cords on each side. The bungee cords are attached to a belt that you wear around your waist. The object is to jump as high as you can against the elastic resistance. This exercise increases vertical jump height by building explosive power. If you cannot get access to a Vertimax, you can create the same effect in the gym by attaching bungee cords to the bottom of a squat rack and attaching the other ends to a weight belt.
References
- ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition by Cedric X. Bryant and Daniel J. Green; 2003
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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