Resistance training bands can be used as part of an overall training program to improve your vertical leap. To get the most out of them, they need to be carefully integrated into your workout. You cannot just jump up and down with bands tied to your waist and expect results; your progress is directly proportional to your applied effort. Consult your physician before beginning any diet or exercise program.
Resistance Bands
Resistance bands come in a variety of sizes and strengths, and some used by powerlifters are so strong that they are difficult for anyone else to use. Caution must be exercised when using bands, as the resistance should neither distort your technique nor compromise your ability to accelerate. The ability to jump is based on good mechanics, the stretch reflex at the bottom of your counter-movement and your ability to accelerate from the bottom. If your training does not help you achieve one of these goals, you are wasting effort.
Jumping
The most basic way to use resistance bands to improve your vertical jump is to attach a pair to the ground and your belt. You must adjust the tension so you can still jump to near maximal height, but not have them so slack that you are getting no resistance. Very heavy bands are no good for this; light, flexible bands work well. When jumping, keep your repetitions low, and ensure that you continue to jump straight up and down. Do not allow the bands to pull you in any direction other than down. If your technique is in any way compromised, your set is done and you need to rest before continuing.
Squats
The barbell squat not only strengthens your legs, but it is also a good indicator of vertical leap performance. To teach yourself to accelerate, attach bands to either ends of the bar and the bottom of your squat rack. This increases the effort you must exert to lockout the lift, and forces you to work harder to accelerate the bar. Ensure that you have equal tension in both bands. You can use a variety of tension levels on this exercise, as heavier bands will force you to work even harder at the top.
Depth Jumps
To truly increase your jump using bands, you can use light bands and perform depth jumps. This is a very advanced exercise and should not be attempted until you are well-versed in more basic exercises. Start with a low box, no more than eight inches high. Stand on top of it with bands attached to your belt. Jump backward off of the box, rebound quickly off the ground using the stretch reflex in your calves. The goal is to jump back up onto the box using only the power of your calves. Both depth jumps and band resistance jumps increase your power, but combing the two will increase your workload. Keep your repetitions low for each set, no more than five, as you will fatigue very quickly.
References
- "Ergonomics"; A Biomechanical Analysis of Good and Poor Performers of the Vertical Jump; A. Vanezis et al; September 2005
- "British Journal of Sports Medicine"; Strong Correlation of Maximal Squat Strength with Sprint Performance and Vertical Jump Height in Elite Soccer Players; U. Wisloff, et al; June 2004
- "Journal of Strength and Conditioning Research"; Kinetic and Kinematic Differences Between Squats Performed with and Without Elastic Bands; M.A., Israetel, et al.; January 2010
- "Journal of Strength and Conditioning Research"; Influence of Preactivity and Eccentric Muscle Activity on Concentric Performance During Vertical Jumping; J.M. McBride, May 2008
Member Comments