| :: 3 keys to increasing your vertical leap:: Increase Vertical Jump Power With Traditional Weight Training This method incorporates exercises such as squats, lunges, leg presses and toe raises. Heavy loads (80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength. Why is this method an effective way to increase vertical jump ability? The principle fitness component of vertical jumping is power. Power is a combination of strength and speed (Power = Strength x Speed). A weight training program that improves your maximal strength can improve you power and increase vertical jump ability. Here's the key though... As an athlete improves and is able to lift more weight, the speed of movement decreases and so does power output. For experienced strength training athletes wishing to improve their vertical jump, traditional weight training is the least beneficial of the three methods. For beginners to strength training, traditional weight training exercises provide a safe, accessible and highly effective way to increase vertical jump power. Onto the second method... Increase Vertical Jump With Dynamic Weight Training An example of a dynamic weight training exercise is the jump squat. Lighter loads (30% 1-RM) are used and the resistance is accelerated explosively through the full range of motion. Olympic lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises. To execute these movements successfully a great deal of speed is required. As the athlete improves and lifts more weight, the component of speed is not affected. The result? Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability. The challenge is that many dynamic weight training skills are complex and require experience, coaching and proper facilities. Perhaps a better solution is to... Increase Vertical Jump Power With Plyometric Training Plyometrics is the most commonly used training method to increase vertical jump power. It "bridges the gap between strength and speed". There is little to separate the three training methods when it comes increasing vertical jump performance. However... there is one type of training that seems to increase vertical jump the most... Combining weight training with plyometric training. Studies are showing that a plyometric program that runs along side a weight training program produces optimum results. One final point... a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump! To sum up... what is the best way to increase vertical jump performance? If you are new to strength training a basic weight training program will increase vertical jump power safely and effectively (see below for details). If you already do some strength training and are pushed for time, add some dynamic weight training exercises to your routine (see below). If you have the time and commitment, combine a weight training program with a plyometric training program for optimum results... -------------------------------------------------------------------------------- Programs To Increase Vertical Jump Before you start any of these programs you should do 2 things... Program #1 - Weight Training If you don't have an extensive background in weight training, this type of program is the easiest and safest to follow. It will produce just as effective results for beginners as any other type of vertical jump program. Perform this routine 2-3 times a week with at least 48 hours rest between sessions. Use the heaviest weight possible that allows you to perform the desired number of repetitions. Weight Training Routine Exercise Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Squats 2x10 2x6 2x6 3x6 3x6 2x6 3x6 3x6 Bench press 2x10 2x6 2x6 3x6 3x6 2x6 3x6 3x6 Dumbbell lunges 2x10 2x6 2x6 3x6 3x6 2x6 3x6 3x6 Lat pull down 2x10 2x6 2x6 3x6 3x6 2x6 3x6 3x6 Standing calf raise 2x10 2x6 2x6 3x6 3x6 2x6 3x6 3x6 Dumbbell shoulder press 2x10 2x6 2x6 3x6 3x6 2x6 3x6 3x6 Crunches 3x20 3x20 4x20 4x20 4x25 4x25 4x30 4x30 Program #2 - Dynamic Weight Training If you are currently strength training add these exercises to your routine. Use a weight for each exercise that equates to 30% of your 1-RM. Do not perform these exercises alone -- make sure a qualified professional is with you at all times. You should also have experience of performing these exercises and a good strength base before completing this program. Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 8 week period. Squat jumps In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm. Power cleans You can get a detailed description of this exercise at www.olympus.net Push presses You can also get a detailed description of this exercise at the site mentioned above Bench press throws Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise. Program #3 - Combined Program This program combines a weight training program with a plyometric program. Make sure you read the guidelines for plyometric training on the plyometrics page before you start... Plyometrics article MONDAY - Weight training Use the heaviest weight possible that allows you to perform the desired number of repetitions. Weight Training Routine Exercise Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Power cleans* 3x6 3x6 4x5 4x5 4x4 3x12 3x15 3x20 Squats 3x6 3x6 4x5 4x5 4x4 3x12 3x15 3x20 Dumbbell lunges 3x6 3x6 4x5 4x5 4x4 3x12 3x15 3x20 Standing toe raises 3x6 3x6 4x5 4x5 4x4 3x12 3x15 3x20 Bench press 3x6 3x6 4x5 4x5 4x4 3x12 3x15 3x20 Lat pull down 3x6 3x6 4x5 4x5 4x4 3x12 3x15 3x20 Dumbbell shoulder press 3x6 3x6 4x5 4x5 4x4 3x12 3x15 3x20 Crunches 3x20 3x20 4x20 4x20 4x25 4x25 4x30 4x30 Leg raises 3x10 3x10 4x10 4x10 3x15 3x15 3x20 3x20 *Power cleans are quite a complicated movement to perform correctly. See www.olympus.net for more details TUESDAY - Plyometric Training For a detailed description of these exercises click here. Tuck jumps (3 sets 10 reps) 1) Stand with feet shoulder-width apart, knees slightly bent. 2) Jump up bringing your knees to your chest. 3) Land on the balls of your feet and repeat immediately. 4) Imagine the floor is like hot coals to reduce contact time with the ground. 5) Perform 10 continuous jumps for 1 set. Running jump (2 sets 10 reps) 1) Stand with one foot slightly in front of the other. 2) Take three strides with a quick-quicker-quickest pace. 3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage. 4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions. Depth jumps* (4 sets 10 reps) 1) Stand on a sturdy box or bench approximately 30cm (12in) high to start. 2) Step off the box, keep your torso upright, landing on both feet. 3) As you land jump up as quickly as you can minimising ground contact time. 4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc. 5) This is 1 repetition. Repeat for 10 jumps to complete 1 set. 6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm. * Depth or reactive jumps are an advanced plyometric exercise. It is unadvised that athletes new to plyometrics or under the age of 16 should avoid this exercise. WEDNESDAY - Rest THURSDAY Weight training as per Monday FRIDAY - Plyometric training as per Tuesday |