Vertical Jump?
- Thread starter NerdRage
- Start date
depends on your form, where your weakness are, etc.
typically yeah squats, cleans, jump splits (some people do this on a smith machine)
shuttle sprints.
are you a leaper or a power jumper?
power jumpers gather and go up off both legs.
improving your jump form can help if it isn't totally refined.
power jumpers can also benefit from rapid-fire hopping and stuff to improve your muscle timing in your calves. working on your ability to power back up after coming down without a gathering again. builds balance (via your core) and develops fast-twitch muscle fibers.
shuttle runs help in a similar way and also help a lot with the plant/gather teaching yourself how to do so with minimum muscle engagement so you can explode up from it, etc.
do a lot of stretching for your core area, do a lot for your groin.
if you are a leaper then doing alternating split box hops and such have a similar effect working fast twitch muscle fibers and reaction timing in both legs, plus helps to work on form and balance (again via the core.)
it's late...i'm tired... start with that stuff.
typically yeah squats, cleans, jump splits (some people do this on a smith machine)
shuttle sprints.
are you a leaper or a power jumper?
power jumpers gather and go up off both legs.
improving your jump form can help if it isn't totally refined.
power jumpers can also benefit from rapid-fire hopping and stuff to improve your muscle timing in your calves. working on your ability to power back up after coming down without a gathering again. builds balance (via your core) and develops fast-twitch muscle fibers.
shuttle runs help in a similar way and also help a lot with the plant/gather teaching yourself how to do so with minimum muscle engagement so you can explode up from it, etc.
do a lot of stretching for your core area, do a lot for your groin.
if you are a leaper then doing alternating split box hops and such have a similar effect working fast twitch muscle fibers and reaction timing in both legs, plus helps to work on form and balance (again via the core.)
it's late...i'm tired... start with that stuff.
do you have someone to help you do this stuff?
two things i do with people sometimes involve medicine balls and the fast-twitch muscle training i mentioned. like with the rapid hops. balls of your feet only, fire off quickly but don't even go all the way down. if you have someone else they can throw the medicine ball to you as you come down. this works the core extra hard compensating for the catch forcing you to improve balance by strengthening your core and adds to the fire when you explode back up, then you pass the ball as you come back down and fire up without it.
can get VERY tiring.... recommend finding an interval you're comfortable with like every 4th jump etc.
of course, dependent on you having someone there solely to help you train.
two things i do with people sometimes involve medicine balls and the fast-twitch muscle training i mentioned. like with the rapid hops. balls of your feet only, fire off quickly but don't even go all the way down. if you have someone else they can throw the medicine ball to you as you come down. this works the core extra hard compensating for the catch forcing you to improve balance by strengthening your core and adds to the fire when you explode back up, then you pass the ball as you come back down and fire up without it.
can get VERY tiring.... recommend finding an interval you're comfortable with like every 4th jump etc.
of course, dependent on you having someone there solely to help you train.
hatefulONE
New member
Add in some dynamic lower body work, also if you can use bands on your squats and deads, chains will work too but bands are where its at for building that explosiveness that is required to increase your vertical jump.
Change?
I've always been a 1 footed jumper. Used to be able to dunk easily from any distance. Now my question is can you do anything to assist both 2 footed power jumping and regular jumping? I feel my core is strong but my calfs are lacking, does that go with my lack of power jumping?
thanks!
I've always been a 1 footed jumper. Used to be able to dunk easily from any distance. Now my question is can you do anything to assist both 2 footed power jumping and regular jumping? I feel my core is strong but my calfs are lacking, does that go with my lack of power jumping?
thanks!
hatefulONE
New member
Calves will add very little in the big picture, a lot of jumping is also form. I do a lot of weighted jumps, then drop the weight and so some max effort jumps as well. Lots of unilateral work will help, speed skater squats, bulgarian split squats. Here is a video of an exercise that really helped me increase my jumping, and yes that is me.
YouTube - Height jump
