It is difficult to train your body to be able to produce enough strength in the short amount of time allowed for a vertical jump
. There are actually two methods to help improve this.
1. By increasing your max strength overall, you will be able to also improve your strength in less than .2 seconds as well. This is because your max strength being higher affects the strength you can achieve in a shorter time, even if it isn't your max strength.
2. Agility and force developent training and elimination of any exercise that makes your train at a slower rate. This will help you find the strength that you already posess but cannot call on in short periods of time.
Visualising your contraction speed may help you if you are looking to learn how to jump higher, by teaching you to break down the goals you need to achieve in order to improve the overall contraction speed. These principles may seem too simple to work for you, but that is because they are explained in a way to help you relate them to your training for speed and agility.
To achieve your maximum vertical, you must attain the strength. Once you have the strength you must learn to call on that strength during your jump, which is about .2 seconds. By focusing on strength training with attention paid to quickness and plyometrics, and then training to focus on quickness and keeping that strength until you need it you can improve your vertical jump performance and possibly even reach Making all this work for you can be difficult, but it will work and it's worth the effort.