The vertical jump test is used by numerous sports as a way to measure and evaluate athletic ability. As a result, athletes commonly follow a specific training program designed at improving their vertical jump. These programs vary in the exercises and overall intensity, but generally last about 12 weeks. By the end of the 12-week training program, your jumping ability should improve to progress onto the next training level.
Time Frame
A 12-week training program for increasing your vertical leap is only the beginning to the overall training program. After one 12-week cycle, you can progress onto another 12-week cycle. This time frame, however, allows a gradual progression of exercises and intensity to improve lower body power, strength and jumping ability that can be incorporated into different phases of the strength and conditioning program.
Specificity
Every jump training program should be designed to be sport-specific and individualized to the specific athlete. For example, an amateur basketball player will have a different 12-week program than an elite volleyball player. While both programs are designed to improve jumping ability, each program has scaled exercises and an intensity level that matches the demands of the sport and fitness level of the athlete. Three basic levels of the 12-week program includes novice, intermediate and advanced.
Exercises
Exercises included in the 12-week vertical program focus primarily on the lower body, including the hips, glutes, calves, quadriceps and hamstrings. The movements and exercises also recruit supplementary muscle groups around the ankles, lower back and core. Sample exercises include plyometrics and strength training exercises such as box jumps, jump rope, squats, leg press, lunges and deadlifts.
Components
During each vertical leap workout, strength training exercises should be performed using relatively heavy loads and a total of four to six repetitions. This number of repetitions promotes an increase in maximal strength. Over the course of each week, increase the amount of weight and overall intensity for each exercise. Beginners should focus on traditional exercises while advanced athletes can use complex movements. Focus on the speed of the movement to produce more power and explosiveness.
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