Vertical Jump Training

The greater your limit strength the larger a percentage of that strength will be. For example if you can squat 200 pounds and are able to use 50% of your strength in the short period of time that a vertical jump takes place, then you are able to use 100 pounds of strength. However, if you increased your limit strength to 400 and are still only able to use 50% than you are able to use 200 pounds of strength.

When you train your muscle, you strengthen muscle fibers through a certain range of motion. To improve your starting strength you want to make sure your strength levels at the exact joint angle of the beginning of the movement are improved - Vertical Jump Training

Click here for a free review of "The Jump Manual"

Record your vertical jump. Pause the video at the beginning portion of your movement and remark the angles of the ankle, knee, and calf. It is important that you strengthen the muscles at these particular joint angles. Maximal or supra-maximal isometric holds at these joint angles in compliment with full range of motion resistance training will ensure that this joint angle is properly strengthened - Vertical Jump Training

Perform the vertical jump from the starting position with no starting counter movement.

Practice the movement by placing your body in the starting joint angles, pausing (to eliminate plyometric aid), and exploding at maximum effort.

• Upon landing bring your butt to the ground and then move back into the starting angles and pause. We don't want to train the CNS (central nervous system) to pause at the starting movement, so we go down further, and come back into the movement.
• Perform this movement daily to "grease the groove" which allows synaptic facilitation to take place and the movement to be performed using a greater percentage of your limit strength.
• During the same training session perform counter-movement jumps to avoid retraining the plyometric stretch reflex.

This is very similar to the above, however you will first perform the movement with dumbbells (10 - 20% of 1RM) followed by the same movement without the dumbbells.

WHY? - Additional accommodating resistance during the jump signals to your body to recruit more muscle fiber, and then when you eliminate the additional resistance you gradually retrain your CNS to recruit more muscle fiber and consequently move with greater velocity - Vertical Jump Training

A note on vertical jump training program design:

Starting strength may interfere with the plyometric stretch reflex. This is why we want to go all the way down after each repetition, combine counter movement jumps, and follow a starting strength phase with a plyometric phase.

While this list is by no means exhaustive, and there are other ballistic training techniques to improve your starting strength, the few techniques above will allow you to recruit more muscle strength, at the proper joint angles, and with improved movement efficiency. The added power and velocity at the beginning of the movement will result in a greater ending velocity and height for your vertical jump.