The vertical jump is crucial in basketball, track and football in which the ability to out-leap an opponent by an inch can be the difference between winning or losing. The vertical jump requires explosive power in the trunk and there are a few methods to improve this ability. Programs can be very simple, using just your body weight, or can include complex methods with highly technical strength- training exercises.
Resistance Training
Building strength in the lower body is the first step in improving your leaping ability. You must have a certain degree of strength in the legs before moving on to more technical methods. Build strength in your legs by performing a variety of resistance- training exercises, especially squats and leg presses. To build muscle, perform sets of six to 12 repetitions using between 65 and 85 percent of your one-repetition maximum, or the maximum weight you can lift one time. You can obtain this number through a one-repetition maximum test, or just estimate through trial and error.
Plyometrics
Plyometrics capitalize on the muscle's natural stretch-shortening cycle, a phenomenon in which the muscle is stretched, followed by an explosive contraction. Plyometrics helps you achieve vertical leap gains beyond what resistance-training provides, but the National Strength and Conditioning Association recommends being able to perform a squat using a weight equal to at least 1.5 times your body weight before attempting this method. Plyometrics that can help your vertical jump include jumps in place, box jumps, depth jumps, bounds and standing jumps.
Power Training
The vertical jump is a power movement, and power exercises such as the power clean and snatch can greatly improve your vertical leaping ability. Both the power clean and snatch are characterized by explosively lifting a barbell off the ground in a sequence of movements driven by the legs, back and arms. Power exercises are safe, as long as you begin with very light weight and are assisted by an experienced coach or trainer. When learning power exercises, technique is more important than the amount of weight you lift.
Complex Power Training
Complex power training is an advanced method that combines resistance training with plyomterics. For example, performing squat jumps can magnify the effect of the standard squat. Similarly, performing a high-intensity resistance training exercise followed immediately by plyometrics is believed by many researchers, such as Coop DeRenne, to have a priming effect on the muscles known as "postactivation potentiation." This phenomenon has been shown to lead to marked improvements in power performance. However, do no attempt this technique without the guidance of a qualified coach or trainer.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- "Strength and Conditioning Journal"; Effects of Postactivation Potentiation Warm-Up In Male and Female Sport Performances: A Brief Review; Coop DeRenne; December 2010
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