According to Troy West, CSCS, owner of Empower Fitness Company, in Portland, Oregon, a high vertical jump is one of the critical measures of athleticism. "There's a reason it's used to test collegiate and pro athletes," Troy says. A strong vertical jump is an accurate gauge of sprinting ability, as well as overall lower body power. One of the best ways to increase your score on a vertical jump test is to use resistance bands, Troy claims. "Using resistance bands, the right way, will make you jump higher."
Step 1
Use a loaded barbell to perform a basic front squat, inside of a power rack. To add more explosiveness at the top portion of the triple extension of ankle, knees, and hip, add the resistance bands. Looping the center of the resistance bands to the end of the barbell, attach each end of the bands to anchor points on the floor. "You can actually use the base of the power rack as your anchor points if you don't already have them installed in the floor," Troy points out.
As you stand, the bands increase the resistance they provide. Since the top third of the triple extension is the most important for power generation in the vertical, this is a great foundation for improving the jump.
Step 2
Attach the ends of the resistance bands to the floor again, this time outside of the power rack. Attach the opposite ends of the bands to a harness or belt around your waist. Perform vertical jumps.
As you jump upward, resistance is increased. To match your unencumbered normal jump elevation, muscles are forced to recruit more individual fibers. This will result in more force activation in an unencumbered jump, resulting in a higher vertical gain.
Step 3
Mount the bands the same way you did for the jumps, but perform the actual exercise differently. Once you have the bands mounted between your waist and the floor, step up onto a plyometric box or a weight bench.
Step 4
Jump off, focusing on landing in a stable athletic position. Your feet should be approximately shoulder width apart and your weight will be on the balls of your feet.
When you jump off, the resistance of the bands makes you drop faster than just your body weight alone would. This results in an increased recruitment of other additional fibers for the stabilization on landing. This "stretch reflex," as Troy calls it, is directly correlated to the stretch of the muscles as you prepare to jump upwards. "It's much like performing heavy negatives in barbell training," says Troy, "only it's very specific to increasing the vertical jump."
Tips and Warnings
- If you participate in a sport that requires the ability to leave the ground in a split-stance, or lunge position, you can perform the resistance band jumps in a split-stance instead of a neutral stance.
- Due to the high-impact nature of the jumps, consult your physician before undertaking the jumping portion of this program if you have a history of knee or other lower-limb joint injury.
Things You'll Need
- Barbell set
- Power rack
- Floor-mounted anchor points
- Resistance band accessory harness
- Plyometric jump box
References
- Troy West, CSCS, CPT
- "Strength Band Training," Pillip Page, MS, PT, ATC, CSCS, c 2005
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