The vertical jump is often used as a measure of pure athleticism, because it demonstrates lower-body power and strength of the posterior chain. Organizations, such as the NFL and NBA, use the vertical jump as a method of testing athletes. But the ability to jump high and fast is useful, regardless of your athletic goals. Whether you want to be a better football player, mixed-martial arts fighter or ballerina, the ability to jump is a critical biomechanical skill. There are several proven methods to develop more altitude and speed in your jump.
Training and Conditioning
Step 1
Do heavy barbell squats. By strengthening the same muscles of the legs and hips that are used during the vertical jump, barbell squats increase the ability of the muscle cells to respond to the workload demand of the jump.
Step 2
Add plyometric exercises into your routine. "Plyos," such as box jumps, increase the recovery and rebound ability of the muscles during the deep stretch reflex portion of the jump. This is where you squat down, preparatory to actually jumping upward.
Step 3
Increase your core strength in the abdominals, lower back and glutes. The "core" is, literally, the core of your athletic ability. Increasing the strength and stability of these muscles will provide a synergistic effect on increasing your jump. By stabilizing the upper torso, you allow the muscles of the lower body to focus on jumping up.
Performance Methods
Step 1
Squat down a little bit before actually jumping upward. This engages the stretch reflex you developed by doing plyometric exercises. It allows you to spread the energy demand to the glutes, hamstrings and hip muscles, as well as the quadriceps of the front of the thighs, allowing you to gain more height.
Step 2
Drive your arms back behind you during the stretch-reflex portion of the exercise, then drive them forward and up during the jump. This can provide a slim amount of extra momentum to help gain another few inches.
Step 3
Inhale during the stretch-reflex portion of the movement, and exhale forcefully during the jump. This helps to tighten the core region muscles, allowing for extra stability.
Tips and Warnings
- Performing jumps as a training exercise can increase the body's ability to utilize the "adenosine-triphosphate" energy system for explosive energy. This can lead to added strength in a way that other strength training methods do not.
- The exercises outlined in this article can be hazardous if performed improperly. Please consult a fitness professional before using them. Consult a physician before undertaking any exercise regimen.
Things You'll Need
- Barbell weight set
- Plyometric boxes
References
- "Starting Strength," Mark Rippetoe and Lon Kilgore, c 2007
- "Complete Conditioning for Football," Michael Arthur and Bryan Bailey, c 1998
- CriticalBench.com: Increase Your Vertical Jump
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