5 Keys to a Higher Vertical Jump: #1 Mechanics

Nearly every athlete that comes to our facility wants to improve their vertical jump. Although not every sport is as jump specific as basketball or volleyball, having a higher vertical is proof of more power. And more power always translates to an advantage in sport. All colleges and professional leagues look at the vertical jump when they seriously scout a player. There is a reason that I am able to increase our athletes vertical jump by an average of 2 inches in just 4 weeks. I have a long term strategy, a knowledge of exercise and weight selection, and a set of key principles that all aid in improving jump abilities. So, for the next few posts I will give away 5 key principals that I use in training to improve the vertical jump of my athletes. For the first of these posts I want to talk about MECHANICS.

It doesn't take a college level course in biomechanics to understand that doing something more technically can make it better. Aside from the sports performance enhancements that come from better mechanics, a reduction in risk of injury normally follows as well. It's a "cake and eat it too" situation. When I first test my athletes vertical and broad jump I watch their knee and hip mechanics for 2 key points. In most cases, those who properly execute these movements have a higher than average jump ability.

Knee mechanics.  

More common than not, a younger athlete will create a valgus with their knees to generate power. The valgus is simply when the knees angle inwards. This is an efficiency tool that has long term consequences. The short term benefit is that the athlete gets to rely on joint and tendon elasticity to generate power. This means less energy is used. Human nature is geared to make us want to take the path with the least resistance, which is a large reason why so many athletes do this. Unfortunately this method is a less powerful way to jump, and the constant torque on tendons and joints can lead to tendinitis and increased risk for acute injuries during the season (tendon/ligament tear)

Hip mechanics.

For some reason a lot of people neglect to use their most powerful muscle group, the hips. The complex of glutes allow for a lot of power to be produced. Unfortunately, putting the hips into a jump is rocket surgery to many. The simple feat of learning to push the hips through full extension will automatically add distance to a jump.

God Bless and I hope to see you in here soon!

- Coach Drew
Endunamoo Strength & Conditioning
1628 Harrison Street
Wichita Falls, Tx 76309

No comments:

Post a Comment

About Me

My photo
BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

The Accute Effects Of Different Squat Intensities on Vertical Jump Performances
The Accute Effects of Different Squat Intensities On Jump Performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.