The ability to jump high can be a critical component of athleticism. The vertical leap is not only an important skill in many sports, but it's also a reliable indicator of lower body power. Coaching authorities like the National Strength and Conditioning Association use the vertical leap as part of their athletic testing protocol. Improving your vertical leap can be easy with a few proven techniques.
Strength Training
A powerful vertical jump means an explosive lower-body contraction. If you increase the strength of your muscles, you increase the force and height of your jump. The most effective exercises are lower-body movements like the dead lift, squat and leg press. According to the NSCA, performing the exercises with heavy weights and low repetitions will carry over to the vertical leap more than moderate or lighter weights.
Plyometrics
Plyometrics is a training technique intended to improve the speed of muscle contraction. Popularized by strength training expert Dr. Yuri Verkhoshansky, plyometrics teaches your muscles to use elastic energy to generate more speed and power. The depth jump is a typical example of a plyometric exercise. Stand on a 12- to 24-inch platform. Hop off, dropping into a squat as you land. Quickly reverse direction and jump as high as possible. Over time, plyometrics teaches your muscles to apply more power, increasing your leaping ability.
Technical Improvement
Improving your technique is an easy way to instantly improve your vertical leap. Much like pitching a fastball, a high vertical leap requires a strong windup. Preparing for a big leap means a fast, deep squat. Additionally, your arms play a major role in your jumping technique. As you squat, forcefully swing your arms toward the floor. As you ascend into the jump, swing your arms skyward to generate momentum. Improving your technique can result in an instant gain of 1 to 3 inches on your vertical leap.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "Supertraining"; Yuri Verkhoshansky, Mel Siff; 2009
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