A vertical jump is an action that can be trained and developed. A vertical leap training program involves lower body and core strengthening, plyometrics and skill simulation. You need a certain level of strength before you can perform vertical leap drills.
Definition
A vertical jump or leap is the act of raising your center of gravity into a vertical plane by using your muscles. It is measurement of how high you rise off the ground from a standstill position. Vertical leap measures are used in athletics to quantify performance. A vertical jump of 40 inches is considered excellent.
Muscles Recruited
A vertical jump recruits most of the muscles in the lower body. The concentric and eccentric phases of the vertical leap each engage different muscle areas. The hamstrings and gluteals team up to move you through the eccentric phase or the prestretch. A prestretch allows the lower extremity muscles to "gear" up and maximize explosion off of the floor. The hamstrings bend the knees and the gluteals lower your butt. The concentric phase is ignited by the quadriceps, hip flexors and calves. The quads and hip flexors work to launch you out of the prestretch. The calves provide a finishing push off the floor.
Training Variables
You can improve your vertical leap through strength training, plyometrics and skill duplication. The quadriceps, gluteals, hamstrings, abdominals and calves should be strengthened in a weight-bearing position because a vertical jump takes place from a weight-bearing position. Barbell squats, Bosu balance squats, single leg dead lift, medicine ball trunk rotation and standing heel raises are all functional movements. These actions all directly improve your jumping ability. Plyometrics produce fast, powerful motions and thus increase lower-body explosiveness. Split squat jumps, box jumps and tuck jumps are prime vertical leap training tools. Squat jumps provide an exact duplication of a vertical leap. Repeating this act positively affects jumping height and proficiency. You can add resistance to squat jumps by holding dumbbells or a connecting cord.
Sports
Some sports require vertical jumping as a vital skill. Basketball, volleyball and track are sports in which jumping ability is a primary component in game activities. Jumping is a key skill for every player in basketball and volleyball, but track has only certain events that require jumping. Football, soccer and baseball only require jumping for certain positions on the field.
Contraindications
Any knee injury, such as an ACL or MCL tear, makes landing during a jump an impossibility. You need a stable knee joint to land securely on the downward phase of a vertical leap. An affliction to your hip would prevent a proper lift-off on the concentric phase of a jump. A hip pointer or hip bursitis can keep you from getting the necessary explosion.
References
- "Jumping into Plyometrics" ; Donald A. Chu ; 1998
- "Stability, Sport, and Performance Movement: Great Technique Without Injury" ; Joanne Elphinston ; 2008
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