Male and female competitive college athletes typically can jump at least 25 and 16 inches into the air, respectively. The average male and female 18 to 34 years old can jump 16 and 8 inches high, respectively. The ability of competitive athletes to propel their body into the air can mean the difference between winning and losing.
Vertical Jump Definition
The vertical jump tests your maximum muscular power or high-speed strength. High-speed strength is related to the ability of muscles to exert high force while they contract at high speeds. The ability to utilize this power while in competitive play can give you an edge over your opponent. Many sports test vertical jump. Football, basketball, volleyball, track and field and baseball players all utilize this skill in practice and in competition.
Testing
Before you start a jump training program, test your vertical jump. You will need a smooth wall with a high ceiling, flat floor with good traction, colored chalk and a measuring tape or stick. Place the measuring tape on the wall and make sure it is longer than the height you can reach while standing with your arm up. Rub colored chalk on your fingertips and touch the tape to mark the height you reach while standing. With your arms at your sides, lower your body without moving your feet and jump and reach as high as you can slapping the wall. Measure the distance between the two chalk marks for your vertical jump height.
Plyometrics
Plyometrics refers to exercises or activities that enable a muscle to reach maximal force in the shortest amount of time possible. They are quick and powerful movements that place a high demand on the body. The purpose is to increase the power of movements that you perform in sports by using the natural elastic components of muscle and surrounding tissues as well as the stretch reflex.
Program Design
Seek advice from your coach or strength coach before adding plyometrics to your training. Keep the exercises low at the start, and begin with only one to three sets of 10 to 12 repetitions per exercise or no more than 80 to 100 foot contacts total. Choose plyometric exercises that are tailored to your sport and ability. Not all programs may be appropriate. Train with plyometrics two days per week in the off-season and cut back to once a week during the season.
Exercises
A low-intensity plyometric exercise is the two-foot ankle hop. Stand with your feet shoulder-width apart, arms at your sides. Lower your body slightly and keeping your arms down jump vertically into the air. Land in the start position and immediately hop again until you complete your repetitions. To increase intensity perform a double-leg tuck jump. Start in the same position as the ankle hop. Lower your body slightly and jump vertically bringing your knees to your chest. Clasp your knees with your arms and land in the start position. Immediately jump again until repetitions are complete. Stop any exercise if you feel pain.
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