How to Improve Vertical Jumping – A Simple Guide
How to Improve Vertical Jumping A Simple Guide
The vertical leap is one's capability to push their body through the air in the vertical plane. It's an essential skill for different sports, and most athletes, both professional and recreational look towards training to improve vertical jumping ability. Some of these sports include basketball, volleyball, football, soccer, track and field, and several more.
Height of a Vertical Jump
There are many factors that come into play when determining the height of a vertical leap. The 4 core contributors are:
Tendon length, bone structure, muscle fiber composition, etc
Jumping form.
Relative strength or maximal muscular strength
Rate of Force Development (ROFD).
Reactive/Plyometric strength.
The first factor is out of your control, and so the only thing you can do is make sure you're eating healthy and keeping a low body fat percentage. The second point concerning jumping technique is usually a non-issue for the majority of people, but it's always a good idea to make sure it's done right which could possibly provide an quick gain to your vertical, and is the easiest way to improve vertical jumping ability if form is the issue.
Ways to Improve Vertical
The other points can be improved in an effort to increase your vertical jump.
Relative strength refers to the strength of the jumping muscles compared to your bodyweight. Those are the exact same muscles used in a deep back squat, and so it is widely believed that the ratio of your maximum full squat to your bodyweight is one of the most important factors in determining the height of your vertical jump. In addition, those same muscles are used extensively in the deadlift.This makes it so that the first thing you need to focus on is your squat strength, and follow it up by implementing full back squats in your training regimen and complement them with the deadlifts. As the weights you can squat and deadlift go up, your vertical jump will increase.
Rate of force development refers to power, otherwise known as force x velocity. It is basically the speed at which force can be produced, and is an important factor in your vertical jump. If you want to improve vertical jumping ability, then it is important to include ROFD training by implementing explosive lifts that are linked to vertical jumping. For this reason, I highly recommend variations of the Olympic lifts such as Power Cleans and Power Snatches.
Plyometric strength is the ability to change quickly from an eccentric to a concentric contraction. If you're having trouble switching from the yielding (eccentric) phase to the concentric phase in your vertical jump, you will have difficulty executing the jump powerfully and as a result, you will not jump very high. Due to this, it is of great importance to grow your reactive strength levels and this is done by implementing plyometric exercises and training and perhaps a few reactive lifts in your training regimen.
Considering all this, if you are serious about increasing your vertical jump, then it is essential to consider the previous elements. The best advice is to identify your weaknesses and work on improving them for a quick way to improve vertical. When looking at reactive strength, I highly recommend to be squatting 1.5 times your bodyweight or more before you start working them in your routine. This gives you all you need to know to start working on improving your vertical jump.
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