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- AND1 moves - Defence - Dribbling - Jumping - Offence - Plyometrics - Shooting - Strength - Stretching - Tips - Quickness |
I. 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. 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. II. 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... III. 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 - If you already do some strength training and are pushed for time, add some dynamic weight training exercises to your routine - 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
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
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 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.
*Power cleans are quite a complicated movement to perform correctly. See TUESDAY - Plyometric Training
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 on Monday
FRIDAY - Plyometric training as on Tuesday
HIP HOPS
The equation for jumping higher is F=ma. The m part in this equation for jumping is related to the amount of weight you can lift. The a is the acceleration or speed. In this program the first 8 weeks will greatly improve the m part, and the next 4 weeks will work on that a part of the equation. For this program you will be lifting heavy weights. The exercises: squats, calf raises, step ups, back extensions, and weighted crunches. You can replace stepups with lunges, but stepups are a bit better. Weeks 1-8. You do this program 3 days a week: EXERCISES REPS Squats 4-6 reps Step ups/lunges 4-6 reps Calf raises 8-10 reps Back extensions 6-8 reps Weighted crunches (week 1) 12 reps The key here is to use enough weight so that you can do at least the minimum amount of reps, but not the maximum amount of reps in the range given. This holds for every exercise except for weighted crunches. For these begin at a weight where you can do 12 reps and each week add 2 reps to this. Every workout or every other workout try to add a bit of weight (except for crunches). Make sure that you can still do at least 4 reps. Whenever you can do 6 reps easily you need to add weight. Weeks 9-10. You drop weights but start to train explosiveness. For weeks 9 and 10 what you're gonna do is drop the weight. Use 65-70% of the weight you was using in week 8 for everything except for crunches and back extensions. These 2 exercises you keep trying to add weight. Now for squats, stepups/lunges, and calf raises your gonna do 12 reps very explosively. This will develop your fast twitch muscles. Do this 3 times a week Weeks 11-12. You go to the park and do max height jumps to the rim. Strive for max height. First do 15, 2-footed jumps, taking one step before jumping, and resting between each jump. Then do 10 running jumps off of each leg. Try to grab rim with 2 hands. Do these 3 times a week. These last 4 weeks will dramatically improve your acceleration (a) which is a part of the F=ma equation. After finishing this you will have force of your jump dramatically improved, and will gained at least 10 inches of vertical. |
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