Techniques for Improving Vertical Jump

• Strength training for jump sports usually consists of lifting weights for the muscles involved in jumping and/or performing Olympic lifts. These methods are accepted and widely used, however, in order to take full benefit of an increase in muscle strength, control and power need to be adapted
• Plyometric training should be added only after an athlete has established good overall muscular strength and balance
• Repetitive jumping may lead to injury from the cumulative trauma of landing
• Good balance is critical to skillful jumping in that horizontal velocity must be minimized for vertical velocity to be maximized.
• Traditional weight training to improve strength will only increase the vertical jump in athletes who exhibit a lower initial strength. If an athlete is already strong, training should concentrate on improving force development and muscle power output. This is best achieved through explosive training with light loads and with the use of plyometrics.

• Fast twitch/slow twitch muscle ratio – a large amount of someone’s vertical jump ability is based on genetics. Typical vertical jump improvements based on conditioning are within a 4 to 8 inch improvement range. Expecting a 40 inch vertical jump when you are starting at 18 inches is unrealistic.
  
• Coordination and body movement – neuro-muscular coordination has a lot to do with how effective your muscles work together as a set. Think of it as the timing of a cars engine. If all of the spark plugs do not ignite at the appropriate time the efficiency of the engine is decreased. The same holds true with the body. Coordination, movement and proprioceptive practice are critical to teaching the muscles how to "fire" at the correct time and improve overall performance.
  
• Leg strength and balance – leg strength is the biggest factor and most documented contributor to vertical jump improvement. However the leg muscles (quadriceps and hamstrings) must be in balance and working together.
  
• Ankle/Foot strength and balance – stability, foot placement, and ankle strength can have a large effect on vertical jump. Proper foot placement and the timing of the ankle flexion can effect the height of a jump.
  
• Core Strength and balance – hip flexors, abdominal, and back muscles must be strong and supporting lower and upper extremity muscles. The amount of coordination in the jump and the "hang time" is directly related to the muscle strength and balance of the core structure.
  
• Upper body strength and balance – upper body is attributed with contributing at least 10% of the height achieved on a vertical jump. Proper muscular flexibility, strength and power is important

1. Vertical jumping performance can be improved by either plyometric or weight training separately. However, studies have proven that the combination of plyometric, weight training and core muscle development were significantly more beneficial in increasing vertical jump height.
   
2. Training must incorporate exercises that focus on power development once strength levels have been improved.
   
3. Intensity and training volume should follow the progressive overload principle. Intensity and volume of training built up, gradually allowing athletes to adjust effectively
   
4. Despite the fact that execution of plyometric training and weight training is not generally recommended on the same day, studies have indicated that this might not be true if adequate recovery is allowed in between.
   
5. Twelve weeks is proven to be adequate time for improvement of vertical jumping if the training maintains the appropriate intensity and volume.
   
6. Three days of training per week has been proven to be an effective training frequency for vertical jump training. However, this cannot be accomplished during the in-season period. Such training protocols should be incorporated in the preseason or postseason training periods.

• Improving vertical jump is a complicated process that takes on many different aspects that need to be addressed in the proper sequence:

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2. Bompa, Tudor, Total Training for Young Champions, Human Kinetics, 2000.
3. Hudson, J. L. (1986). Coordination of segments in the vertical jump. Medicine and Science in Sports and Exercise, 18, 242-251.
4. Gehri, D.J., M.D. Ricard, D.M. Kleiner, and D.T. Kirkendall. A comparison of plyometric training techniques for improving vertical jump ability and energy production. J. Strength and Cond. Res. 12(2):85-89. 1998.
5. Hudson, J. L., & Owen, M. G. (1985). Performance of females with respect to males: The use of stored elastic energy. In: D. A. Winter, R. W. Norman, R. P. Wells, K. C. Hayes, and A. E. Patla (Eds.), Biomechanics IX-A (pp. 50-54). Champaign, IL: Human Kinetics Publishers.
6. Radcliffe, James, High-Powered Plyometrics, Human Kinetics, 1999