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:
- 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.