The vertical jump is a test of total body explosive power utilized in a number of sports as a marker for the ability to play the game. Athletes routinely jump well over 35 inches from a standing start at the NFL and NBA combines. Though elite level jumpers have developed their skill over the course of years, even the best can greatly improve the measured height of their jumps with instruction and rehearsal in the days leading up to a jumping event.
Step 1
Learn to be shorter. The vertical jump is measured as the difference between jump height and reach height, thus if you can reduce the height of your reach, you can have a greater difference between the two measures. Get shorter by packing your shoulder down and away from your ear and unlock your knees to reduce your overall ability to reach. Some athletes are capable of reducing their reach by as much as four inches.
Step 2
Stretch your hip flexors and chest for 45 seconds on each side.
The action of the hip flexors are the opposite of the muscles used during a powerful vertical jump--the hip extensors--so by stretching them, you give the hip extensors more room to work and the ability for them to contract more powerfully.
Stretch your chest and shoulder to improve the height to which you are able to reach.
Step 3
Start like a diver. Begin each attempt with your arms overhead and high onto your toes then rapidly descend and jump. Starting up high will allows you to prime the muscles responsible for jumping and allowing them to produce greater force to propel you to a new jump personal best.
Step 4
Tap the sticks or wall lightly. Jumping high often makes people believe that they more they swing their body, the higher they will jump. This is a misconception. Instead of swinging the arms wildly, jump powerfully, and barely brush the sticks or wall to be sure that all forces are going in the same direction: up.
Step 5
Rehearse, rehearse, rehearse. Jumping with the intent of reaching high is an art that needs to be frequently rehearsed. It is a complex task that requires synchrony between the legs, torso and arms to achieve the right height.
Practice jumping with good timing between all limbs with light jumps in the days leading up to the test so you do not fatigue yourself.
Tips and Warnings
- Prepare yourself physically in the weeks and months leading up to the test with strength training, plyometic training and sprinting to improve your body's ability to produce power. Experiment with hard warm-ups. Many athletes benefit from intense warm-ups and practice jumps wearing weighted vests.
- Consult with your physician to ensure that you are prepared to engage in rigorous physical activity before beginning any exercise regimen.
Things You'll Need
- Wall or Vertec Jump Measuring Device
References
- "Athletic Development"; Vern Gambetta; 2007
- "The Vertical Jump Development Bible"; Kelly Baggett; 2005
- DeFranco's Training: Dirty Tricks for Higher Vertical Jumps; 2009
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