Vertical jump height is dependent on your muscles ability to exert a high degree of force as fast as possible. You must have strong quadriceps muscles and be able to squat, then jump quickly. The National Strength and Conditioning Association includes the vertical jump test as an anaerobic power or maximum muscular power test. Perform this test with a flat wall and colored chalk or with a Vertec device, an adjustable pipe with movable horizontal vanes, or pins.
Step 1
Assess your current jump. Rub your fingertips with colored chalk (different than the color of the wall). Stand with your right shoulder six inches from the wall. Place both feet flat on the floor, stand straight up and reach as high as possible with your right hand to make an initial chalk mark on the wall.
Step 2
Descend into a squat position with knees at 90 degrees. In one motion, bring your right arm down, bending your knees and hips into a squat position. Simultaneously lean your trunk forward with both arms swinging backward. Quickly straighten your legs to jump up, swinging both arms upward. At the highest point of your jump, touch the wall to make a chalk mark with the fingers of your right hand. The descent and jump must be done as fast as possible, exerting maximal effort for the jump. Repeat for two more trials.
Step 3
Measure and record the best of three trials. Locate the highest chalk mark and measure the distance from the center of the highest mark to the center of the initial mark. Record your measurements to the nearest .5 inch or 1cm.
Step 4
Get to the weight room. Improve your vertical jump by lifting weights. Specifically, build up to squatting one and a half times your body weight. Start with body weight squats, using the 45-lb. barbell by your second week of training. After you are able to squat one-third of your body weight for six reps, remove 20 lb. and do power squats with the weighted barbell. Perform power squats with a moderate speed descent and quickly push back up, coming on to your toes without leaving the floor. Complete one set of six reps.
Step 5
Assess one week after every squat milestone. When you are able to squat one-third your body weight, two-thirds, your full body weight and 1.5 times your body weight, complete the vertical jump test. Compare your data.
Step 6
Include plyometric exercises. Plyometric training utilizes the stretch-shorten component as does the vertical jump. After you are able to squat 1.5 times your body weight, your musculoskeletal system is prepared to safely do plyometrics. Start with a plyometric box 6 inches high on a non-skid surface. Place your feet shoulder-width apart. Squat as if to do a vertical jump, but propel your body forward to land on the box. Remember to swing both arms. Gradually use taller plyometric boxes.
Step 7
Complete a test once a month after plyometrics. When you have done one month of plyometric training, along with your squat training, take a vertical jump test Compare your data to prior measurements.
Tips and Warnings
- Strengthen the rest of your body by including flat bench presses, lateral pull downs, shoulder presses, dead lifts, curls, triceps extensions and sit-ups to augment your vertical jump training and prevent muscle imbalances. Reduce your body fat to lighten the load on your quads. Eat five to six small, healthy meals a day (no less than 1800 calories for women and 2500 calories for men) to support your vertical jump training.
- Maintain proper form during squat and plyometric training to reduce your risk of injury.
Things You'll Need
- Colored chalk
- Flat wall
- Tape measure
- Squat rack
- Barbell
- Weight plates
- Plyometric boxes
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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