5 Keys To A Higher Vertical: #4 Increase Jump Velocity

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. The first key was MECHANICS (click here for link), the second was IMPROVING STRENGTH (click here for this link), the third was IMPROVING POWER (click here for this link). This post will go over improving JUMP VELOCITY.

This is where I have to get a bit more sciency. I will have to create a serious atmosphere of Exercise science to validate how important this can be - which means I have to stop making up words like sciency.

During my first year of my masters thesis I wrote a paper over how resistance training can improve performance and strength. During my studies I learned that you don't have to train so heavy to improve high speed movements. For example, training for strength causes a different neurological adaptation than high speed ballistic training.

Tillen et al performed the study "Maximal and explosive strength training elicit distinct neuromuscular adaptations, specific to the training stimulus" In lamens terms, the way that the nerves work with the muscles is different when you train for force and when you train for speed. Both are important when it comes to vertical jump performance.  You can actually train the muscle to contract faster by performing higher velocity movements.

You can see this training used for multiple sports and specificity. For example, running downhill can improve sprint speeds. Swinging a lighter baseball bat can improve bat swing velocity. Jumping with bands pulling you in the direction that you are jumping will improve performance in these areas. I use reverse band jumps regularly to train my athletes to respond to a faster contraction.

This is one of the more complicated forms of jump training, but it is not the most complicated. I saved that for last. 

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

- Coach Drew
Endunamoo Strength & Conditioning
1628 Harrison Street

Wichita Falls, Tx 76309

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About Me

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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.