subject: Simple Training Techniques For Jumping Higher [print this page] Making drastic improvements to your vertical jump is a simple process once you start following the correct training methods. Unfortunately predicting just how much you will improve you will see isn't so easy due to the wide variety of things that can influence your results. Increasing your vertical jump is a worthwhile goal to pursue as it helps you perform better in many sports and other activities. You will need determination and dedication to stay with a training program for enough time to get the job done.
To develop your ability to jump higher there are broadly speaking 4 key training approaches. Regular barbell strength training is one approach and is most suitable for beginning athletes to develop a base to work from. The next training method is dynamic, or explosive weight training such as the Olympic lifts, kettlebell swings, or weighted jump squats. As you become more advanced plyometrics can be incorporated into your program too. The last approach is for athletes who have a balance between strength and speed and that is to use both weights and plyometrics. All of these methods have their pro's and con's and the best approach will depend on your own individual weaknesses.
One of the first things you should do is hit the weights to build your strength. Traditional weight training will help you to get started in your program. This type of exercise routine means performing plenty of squats, deadlifts, lunges and step ups. The appropriate load to use will vary from individual to individual. The number of repetitions will vary as well. The reason strength training increases your vertical jump is that it increases your ability to produce power. Some basic weight training is also a good starting point as it makes you more injury resistant. It also has effective results.
After basic strength work comes the more dynamic lifts. In this type of lifting you use lighter loads but move the weight more explosively. This training involves recruitment of maximum muscle in minimum time and requires a great deal of skill to perform correctly.
The next method is plyometrics, which is usually what most people associate with vertical jump training. Essentially plyometrics are about increasing your ability to perform eccentric muscle actions in minimum time frames. The most commonly used plyometric exercise is depth jumps which involve dropping off a box and immediately jumping as high as possible. Plyometrics develop both speed an strength specific to vertical jump improvement.
The method that has been found to provide the best results is to combine weight training with plyometric training. Managing the two training modes in your program does require some knowledge of athletic training principles. Also not to be forgotten is the need to train the other body parts in order to maximize your vertical jumping power. It has been found that the arms are responsible for up to ten percent of the initial velocity when you jump.
Generally an athlete should look to progress their training starting with general strength development. As they become more experienced they can then start to add in some dynamic lifting. After that they should move onto a more jumping and plyometric based program.
Learning how to increase vertical jump can make you a more well-rounded athlete, no matter which sport you play. When you can jump higher you are able to contribute more to your teams results. Better physical condition means you are less likely to be injured while playing recreational or professional sports.
