Introduction to Complete Vertical Jump Training

If you really want to improve your Vertical jump and sprinting speed, first you need to figure out what type of Jumper you are, a power jumper or a leaper, as using optimal biomechanics is just as important as having explosive muscle power. Next you need to figure out what type of power or strength you are lacking. The three basic types of strength are: Base strength, transitional power, and explosiveness or “Reactive” power, they are all different and must be trained in different ways. Now I know a lot of you are wondering what’s the difference between the three. Well in short Base Strength is how much weight you can move, Transitional Power is how fast you can move said weight and explosiveness is the maximum speed and distance you can move said weight with each single movement. A good Vertical Jump training routine will include the following exercises:

Base Strength

1: Traditional Squats and Pistol Squats

2: Deadlifts/base building olympic lifts

3: Lunges

4: Core Work (abs & lower back)

5: Stretching

Transitional Power:

1: Box Squats/Tempo Squats

2: Power Cleans

3: Push Press

4: Core Work

5: Stretching


1: Ballistic and jump squats

2: Traditional and Compound/Hybrid Plyometrics

3: Sprinting

4: Core Work

5: Stretching

You’ll also want to figure out which individual muscles/muscle groups are working inefficiently. You can figure this out by completing a full vertical jump test progression and a baseline fitness test to diagnose any muscle imbalances that you may have. Remember no matter what type of training program you do you must make sure that opposing muscles are strengthened and balanced (e.g. Quads and hamstrings, abs and lower back) so don’t skip the quad extensions and hamstring curls. If opposing muscles are not strengthened they will lead to weak links, energy leaks and imbalances will result in poor poor or slow improvement and raise the risk of injury significantly. Do a routine that combines plyomertic/bodyweight, free weight and or acceleration routines. Make sure you are consuming lots of protein to aid in muscle repair after tough workouts You’ll also want to replenish your bodies ATP and glycogen stores as they are the fuel for those type IIa and type IIb muscle fibers you will be (AKA FG and FOG) shredding during your workout. In order to gain inches you’ll need to tax your central nervous system and force your body to create new motor pathways. If you train correctly you should gain at least an inch a week.

Source by Jamillian Momon

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