Improve Your Vertical Jump
Increasing your vertical jump is rocket science, you ask? Of course it is! It's all about thrust and liftoff and reaching escape velocity.
But it's also simple. It's about building strength and power and quickness and you don't need a PhD to learn how to do that. Just a few simply principles that don't really change that much over time.
Weight lifting will give you the base strength, but you need that strength to be quick. That's where plyometrics come in. Staying flexible and supple matters too.
And finally, getting the right food and complementary exercise completes the puzzle. You need the right nutrition to build the muscle, but you also need to stay lean. No extra fat. A visible six pack. One little physics lesson: force equals mass times distance. Get the mass down and the distance increases!
And that's how to fly!
The foundation of it all
Turn that strength explosive
Rebuild and stay lean
Put it all together
Maximum gains require maximum training efficiency and there’s one thing you can do in the morning before you even get out of bed that will help you tune your training program and get the most out of your workouts.
Plyometrics are great for helping your vertical jump, but they are also great for bumping up you agility. You don’t even need to do plyometrics in big volume or over long periods — in fact, it’s better if you don’t!
Opinions vary, but you probably want about 1.5gms/kg/day of good, high-quality protein.
Vertical Mastery is a sort of virtual coach in your computer and is my pick for best e-product (software or ebook) for vertical jump training. The software starts with a pre-test and, based on your results, creates a customized program for you.
No-nonsense, straightup review of Jacob Hiller’s Jump Manual, the 500-pound gorilla in jump training programs. Mostly I liked it, but I’m not sure it’s a good value for everyone and I do quibble with some of his strength-training advice. Click on the title to read the whole review.
Researchers recently dosed rats up with creatine and caffeine and put them through a vertical jump training program, complete with lycra weight vests.
A study of British soccer players shows that heavy squats, regardless of speed at which they’re done, improve vertical jump and sprint ability. These athletes showed more improvement than those doing more reps with lighter weights.
We often hear that Kadour Ziani has the world record for the vertical jump, but how does his performance compare to world-record high jumper Javier Sotomayor? Not a simple question.
There are no “secrets” and don’t buy from anyone who says there are. There are fundamentals, proven by research, and you should stick to programs that adhere to fundamentals and keep abreast of the latest research.
Research has shown over and over that plyometric training yields the greatest benefit when it comes to improving vertical jump performance, but some protocols are more effective than others. This article examines what the best research shows to be most and least effective. There are some surprises here.