The vertical jump is an explosive movement that you’ll find most athletes debating about whose is higher. But bragging rights about who can jump the highest isn’t the only benefit of having a high vertical jump, it’s an expression of pure vertical power and directly correlates to the initial burst you see from athletes who compete on fields and courts. Not to mention the obvious benefit of jumping higher in sports like volleyball, basketball, and football. Obtaining a high vertical jump is often a measurement of raw athleticism and so many athletes and parents tend to want to know what they can do to improve this movement. Here are 3 tips anyone can use to improve their vertical jump and get the bragging rights they so desperately deserve.
#1 Get Your Width Right
This might sound insignificant, but foot placement is a huge element in executing a proper vertical jump. At my gym, the Boost Performance Center we teach 2 types of stances that our athletes will use for the majority of movements, squat stance which is shoulder width and jump stance which is hip width. Too often I see athletes who don’t pay attention to this small detail even though it can make a significant difference in their jumping power. When athletes jump with their feet under their hips they produce more force compared to their hips being shoulder width.
#2 Fast Counter Movement
The counter movement during the vertical jump is when your hips drop into flexion and shoulders go into extension just before takeoff, followed by your hips extending and shoulders flexing. Not only does this movement need to happen quickly it also needs to be synchronized. Many athletes don’t understand that this action needs to be as reflexive as possible and tend to drop their hips too low and slowly, resulting in a less explosive jump. Power is all about producing the greatest amount of force in a short amount of time. A quick countermovement will give athletes a more powerful vertical jump.
#3 Train Explosively
Training needs to be specific in the sense that whatever quality you are trying to improve you need to work on that particular quality consistently. For example, if you want to improve your bench press simply bench press more often. You can’t improve your sprint time by running miles, you have to sprint. The vertical jump is an explosive movement and your training should reflect that. More specifically exercises that promote powerful hip extension such as power cleans, med ball throws, speed squats, and all types of resisted jumps.
At my gym, the Boost Performance Center, we focus on doing the little things really well. That means honing in on technique and reinforcing good movement mechanics. The weight room takes it to the next level as we can place our athletes under loads and build strength that potentiates to power. We also employ a lot of dynamic movements and VertiMax training to further build explosive athletes. But rest assured, if you don’t have access to a gym or equipment, use the tips mentioned above and get your vertical game to the next level. -Boostman
Owner, Boost Training Systems in Corona, CA
Level 1 & 2 Coach Bommarito Performance
CSCS, USAW
