Posts Tagged ‘jump squat’

How to Increase Your Vertical Jump

Friday, March 12th, 2010

Increasing Your Vertical Jumping Ability

A single vertical jump for maximum height is one of the most intense exercises you can do.

Why? Because it requires you to utilize your entire lower body chain in a maximal effort contraction, to produce a maximal amount of force in a split second.

The important aspects of training to work on, to increase your vertical leap include:

Vertical Jump
Vertical Jump
  • Squatting strength – Maximal leg strength transfers directly to a vertical jump. A strong 1 rep max = a big jump.
  • Squatting speed – The faster you can squat, the more power you can generate, the higher you can jump.
  • Squatting power – Tied in directly with speed and strength, squat heavier and squat faster and you will jump higher.
  • Acceleration – You want to continue accelerating out of the hole all the way through the top of your jump.
  • Single leg strength – To eliminate strength imbalances and to improve neuromuscular coordination, train your legs individually.
  • Calf strength – Your calves are used at the end of the jump, so max calf strength can mean an extra inch on your vert.
  • Sprint speed – Sprinting trains the Type-II Fast Twitch muscle fibers, which are what you need to attain your highest jump. Acceleration applies here as well.
  • Hip drive – Your hips are responsible for a significant portion of jumping power from a parallel squat position to standing.
  • Glute activation – Your glutes are responsible for driving you out of the hole at the bottom of a squat or jump.

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How to Jump Squat

Monday, November 9th, 2009
Jump Squats
Jump Squats

Jump squats are great.

This is an excellent sport specific exercise that can be used alongside plyometrics to help you increase your vertical jump.

Jump squats will also help you power through a plateau in your regular squat development by conditioning your quads and hips to power through the lockout at the top of the movement.

Jump squats are an excellent sport specific exercise that can be used to increase power for:

  • Olympic weight lifters
  • Olympic athletes that either throw (javelin, shot put) or jump (long jump, pole vault)
  • Basketball players who need to jump high
  • Football players who block or tackle

Add jump squats to your regular workout, your HIIT routine, your HIRT routine, or your sport specific training.

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