subject: Simple Training Techniques For Jumping Higher [print this page] Simple Training Techniques For Jumping Higher
You can learn how to increase your vertical jump by taking advantage of the right training techniques to improve your performance significantly.To develop your ability to jump higher there are broadly speaking 4 key training approaches. For weaker athletes, good old fashioned weight (strength) training is suitable. 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. Each of these methods has advantages.One of the first things you should do is hit the weights to build your strength. A good weight training program will include such exercises as squats, lunges, step up as well as some posterior chain work such as deadlifts and glute ham raises. The appropriate load to use will vary from individual to individual. The number of repetitions will vary as well. The major reason that this type of training works is that it increases the power behind the jump. 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.
