The vertical jump has long been a measuring stick to determine a person's athletic ability. Jumping high is especially important in explosive sports such as basketball, football and volleyball. People commonly think jumping high can simply be attributed to natural ability or genes. While this is somewhat true, several factors contribute to a superior vertical jump.
Types of Muscle
Whether it be genetic or through training, people are typically dominant in one of the two muscle fiber types that make up the body. Type I muscle fibers are often referred to as slow twitch muscles because they fire at a much slower rate than Type II fibers and are geared towards powering endurance based activities. Type II fibers are called fast twitch muscle fibers because they contract at faster rates and are more efficient at providing short bursts of strength and speed. Due to their ability to recruit muscle and produce power quickly, Type II muscle fibers play a large role in jumping ability.
Flexibility
Flexibility is important when it comes to the body functioning properly. Over-tight muscles can lead to a decrease in force production by inhibiting opposing muscle groups from firing properly. Jumping requires a complex chain of muscular action that involves powerful extension of the ankles, knees and hips. Having just one or two over-active muscles in this complex system can reduce the height of your vertical jump. Therefore, it is important to have good flexibility to maximize your jumping capabilities.
Plyometric Training
Plyometric training is commonly referred to as explosive training. Plyometric exercises can increase your vertical jump because they help the body become efficient at utilizing what is called the Stretch-Shortening Cycle, or SSC. As defined by the National Strength and Conditioning Association, the SSC is the term for a three phase process in which elastic energy is stored and released when a muscle is stretched, then rapidly contracts producing power in a short amount of time. Similar to stretching a rubber band and flinging it, this mechanism facilitates the rapid production of force that is required for jumping. Plyometric exercises include ankle hops, box jumps, tuck jumps and hurdle hops.
Olympic Lifting
Performing olympic lifts such as the clean, snatch and push jerk are effective strategies for improving your vertical jump. These exercises are essentially total body weighted plyometrics, which adds a strength element on top of the explosive movement. According to USA Weightlifting, requiring the body to work with high power-type olympic lifts will increase the rate of muscle contraction and the amount of force exerted against the ground. Utilizing these types of lifts translates into muscular adaptations that are ideal for maximizing your vertical jump.
Arm Action
Using proper arm action can also increase the vertical height you reach when you jump. A study done by the Research Institute for Sport and Exercise Sciences found subjects increased their vertical jump by .086 m, or 3.39 inches, when using arm swing as opposed to jumping with their arms by their sides. By throwing your arms back, then rapidly swinging them forward, you actually increase the velocity at which you take off from your jump, and this assists in fully extending the hips. Learning to use your arms to propel yourself upward is a simple technique that can be employed to help you jump higher today.
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Understanding How an Arm Swing Enhances Performance in the Vertical Jump"; Journal of Biomechanics; A Lees, J Vanrenterghem & D De Clercq; December 2004
- "USA Weightlifting Sports Performance Coach Manual"; USA Weightlifting; 2001
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