Becoming a leaper, to borrow an old phrase, is not about the size of the dog in the fight. It is about the size of the fight in the dog. Leapers as well as dunkers come in all shapes and sizes but most share one important characteristic in common. They want to be develop and use big time hops.
Given that you are the dog, how much fight is in you to grow your vertical jump reach? If you want it, you will have it.
What is the best vertical jump training exercise?
You’ve seen this posted in tons of forums and websites:
The #1 vertical jump exercise!
Then the article is followed up by telling you the #1 exercise you should be doing to increase your vertical.
There are a couple problems with this.
For example the #1 exercise for one athlete may be an exercise that is almost completely useless to another athlete.
It all depends on the lacking athletic attribute that will most need improvement to yield the greatest gain.
Let’s make a couple categories so you can locate yourself here.
Before we start, let me say this: Your focus should never be on just one exercise or finding the secret exercise but on a comprehensive program that is going to get your the maximum amount of return for you hard work!
Ok, with that out of the way let get to some specifics. If you are…
Strong, but lack speed and reactivity.
Description: This is the athlete that can squat 2X their body weight, they have been increasing in strength but NOT seen an increase in their vertical jump. Obviously, the required strength IS available to overcome the resistance of gravity and body weight, BUT the athlete is simply not able to use that strength in the short period of time that it takes to execute a vertical jump.
This athlete also has a similar standing and approach vertical indicating that their approach jumping form, and their plyometrics (reactive ability) is under developed.
Lacking Athletic Attributes –
Jumping efficiency (jumping form and movement efficiency), plyometric ability (reactive strength), speed and strength.
What is the best vertical jump exercise for this type of athlete?
First let me say that I would recommend a variety of exercises in order to address all the lacking athletic attributes. But for the sake of this article…
Weighted and non weighted box jumps:
Why? This athlete clearly has strength that is lying dormant. They have reach a very high level of relative strength (body weight to strength) but their movement efficiency and ability to use that strength quickly, as well as their reactive strength is simply not there.
A box jump is going to address movement efficiency as the repeated jumping movement increases “familiarity” with the jumping movement. Focus must be on maximum height per jump. No more than 4 – 6 reps per set.
Adding 10 – 40 pounds during the jump is going to add an additional element of speed strength, and help activate more muscle fibers during the jump. This is a high level exercise and should only be emphasized for about 1/4 of the rep performed. You want to “sprinkle” these throughout the training to create a “contrast” training environment and help the body to use more muscle fiber even where the additional resistance is not present.
Lastly, a secondary focus on reducing ground contact time is going to increase the elastic qualities of the tendons and increase the athlete’s ability to return the energy from an approach jump.
Additional Effective Jumping Exercises:
Focus in resistance training should be on ballistic movements and explosive lifts, because a sufficient amount of maximum strength has been achieved.
Hang Clean, Power Clean, Jump Squats, medicine ball throws should be the central part of a lifting program for this phase:
I would also suggest daily practicing of the targeted movement/ jump. 1 leg, 2 legs, standing (depending on the sport) approaches at game speed. The body needs to be extremely familiar with the movement in order to use more power. Own that movement!
Fast and Quick Athlete, with lower strength levels, and much higher running jump then standing.
Description: You’ve seen athletes like this. They aren’t very strong, skinny legs, and standing vertical is not impressive. However, give them an approach and they seem to bounce off the ground.
I’ve seen athletes that could 360 from a run, but couldn’t even dunk from a stand still.
These athletes are deriving nearly all their power from well developed jumping efficiency, and high levels of plyometric/reactive ability.
Athletes of this type are usually gym rats, who can’t lift if there is a hoop around to distract them.
Lacking Athletic Attributes –
Strength in all its flavors is lacking. Low maximum strength or limit strength means that explosive and starting strength are very low as well. The only way to muster power is with a nice approach.
These dunkers can often dunk if they get a free lane but will rarely dunk in a crowd.
What is the best vertical jump exercise for this type of athlete?
First let me say that I would recommend a variety of exercise in order to address all the lacking athletic attributes. But for the sake of this article…
Properly performed barbell back squat.
Why? A well performed back squat is going to develop strength in the posterior chain and in the quadriceps. Done with a high percentage of max squat (70% or greater) will yield the greatest strength gains. Keep reps under 4 per set to move with higher speed and greater loads.
Master the form which is extremely important not only for safety, but also for correct targeting of the posterior chain, gluteus, etc
This type of athlete is usually quite active and jumping frequently during the week. This will help to transfer the new strength gains into vertical jump gains.
An athlete might be troubled when the day following their weight training they notice a slight drop in performance. This is normal as the muscles have been broken down, and are being recovered and rebuilt. This is the natural cycle of a strength gain.
Additional Effective Jumping Exercises:
leg squats, leg press, jump squats, dead lift, hang clean, power clean, calf raise…
These are all great exercises for increasing strength and developing explosive strength.
Many athletes and trainers HATE the leg press. Leg press is an excellent way to develop increased quad strength especially when coupled with the squat. Squat first and leg press later. All over forums you will hear that the leg press is worthless. It is not. Coupled with the right training, it is an excellent way to add inches to your vertical.
I have worked with athletes who could not bear a spinal load that have 10 inched + from the leg press alone.
In my opinion the leg press is no longer a debatable issue; it IS an effective compliment to a training regimen for targeting the quadriceps.
Last category… now I’m cheating here:
This is for the complete beginner, with low levels of quickness, plyometrics ability, and strength.
If you find yourself in this last category you need to be doing both of these exercises. With a couple of notes…
Some folks say you should never do plyometrics unless you have 1.5 body weight squat. This is a ridiculous number. Anyone playing their sport is performing plyometrics during the game. This would mean that anyone with a 1.5 body weight squat couldn’t play their sport!
If this is new to you keep your reps in the 8 – 10 range, with a focus on form, not load or intensity. Only after you have mastered your form are you ready to add a greater load and perform at higher intensity.
Conclusion
I hope that this helped shed some light on the “Number one vertical jump exercise” dilemma. It is most important to know where your weakness and focus on that weakness, while also building a comprehensive program.
While it is fun to talk about the #1 most effective vertical jump exercise, nothing can substitute a well rounded effective program.
Article By: Jacob Hiller
The bar is being raised. The standard for vertical jump capability is getting ever higher. Even on the high school level, more and more athletes are growing their jump reach.
Dunking in college has become second nature for most players. But as the video below illustrates, it is becoming increasingly common for high school players as well. Is it that more athletes are now more physically gifted? Or does focus and work have something to do with it?
More athletes in more sports are spending more time growing their hops. The value of a better vertical is in evidence everywhere. Now is the time to make sure that you do not get left behind the curve, regardless of your current level of participation. Find a comprehensive vertical jump development program and get busy building better hops.
The video that follows illustrates how much building a big vertical jump can pay off in high school. It shows a 5-11 player driving to the basket and dunking over a 6-6 defender in a state championship game played this month. Note when it is said he dunks over his opponent, that is to be taken literally.
Not every high school athlete will get such an opportunity but each and every athlete can vastly improve their vertical jump reach should they choose to do so. Big hops are not just for those born that way. Most athletes can work their way into that category as well.
Ever wonder how your vertical jump stacks up against some of the best athletes around? At least a partial answer is provided herein.
This is not a comparison with older, well established professional athletes but instead with aspiring pros in one sport, basketball, most all of whom are well established major college hoop stars.
The numbers are taken from the June 2009 NBA Combine that is comprised of mostly college juniors and seniors who are considered legitimate pro prospects. Not all of them will make it into the NBA but the fact is that they are being seriously considered as possible draftees.
So here is where your comparison can begin. Rather than provide the entire list of prospects, for the purposes of this article a range will be identified in two categories. Make note of the following.
NO STEP VERTICAL JUMP:
Low: 24.5 inches- Greivis Vasquez, Maryland
High: 34 inches- Jermaine Taylor, Central Florida
MAXIMUM VERTICAL JUMP:
Low: 28 inches- Greivis Vasquez, Maryland
Austin Daye, Gonzaga
High: 40 inches- Jonny Flynn, Syracuse
When you see teams like Maryland, Gonzaga and Syracuse listed, it is clear that these are well established athletes from schools consistently ranked in the Top 25. If an athlete starts on those teams, they are certainly good players and if they are invited to the NBA Combine based upon their intercollegiate performance, they are very good players.
Consider the low end measures. Greivis Vasquez, a well established ACC star who is currently leading Maryland into the NCAA Tournament, has a 24.5 inch standing vertical and a 28 inch maximum vertical. That is the perfect place to start your comparison. How does your jump reach measure up to that of a major college star and probable pro hooper?
The truth is you either may not be all that far behind, you may already be in the same range or your numbers may be better. And should you already be feeling a little bit more pleased about your vertical jump, consider the following as well.
If your current standing vertical jump is at:
16 inches- it could be at 26 inches
18 inches- it could be at 28 inches
20 inches- it could be at 30 inches
24 inches- it could be at 34 inches
28 inches- it could be at 38 inches
and so on up the ladder.
Although it may see like an unbelievable stretch, adding ten or more inches to your vertical jump reach can be done by the vast majority of athletes. But that requires that you know exactly what to do and how to do it.
Vertical jump development is a comprehensive, multi-faceted science based task. Without the proper knowledge those big increases cannot be achieved but with an established and proved training program, ten inches or more is doable.
Of course, a strong work ethic is also required. Once you know exactly how to train the most important factor becomes the training itself. As is the case with literally everything else, there is no free lunch when it comes to getting yourself into the NBA Combine jump measurement category. Sweat equity is fundamental to this particular level of achievement.
The truth is that 24.5 inches is a number that almost any competent and dedicated athlete can reach. Frankly, so is 28 inches.
What holds you back from that kind of greatness? More than anything else it is proper training information. The link below is provided so that you can review one of the most successful comprehensive vertical jump training programs available. If you take the time to read about it you will get an excellent idea of what is required.
More to the point, if you train in the fashion that is outlined there, others will end up comparing their vertical measurement to yours. Not a bad turn of events.
Relative to the video below, just assume for a moment that you are a high school or prospective high school athlete who desires to move your game to the next level and become a more central contributor to your teams success. As we head into spring the question is this: what are you going to do about it? Wishing and hoping are not going to get you there. Planning and working hard will make good things happen. There is not better time then right now to put your individual development plan together.
Regardless of your sport, the ability to jump higher will serve your playing career well. It is an area where few athletes concentrate, meaning that if you do you will accelerate your progress well ahead of the pack. Take basketball for instance. Everyone and their dog works on shooting and most work on ball handling. But how many really concentrate on defense or rebounding. Truth be told, it is a vast minority.
Yet the best defenders and the best rebounders on any team are going to play the majority of minutes in a game because their role is so valuable to their team. In both areas, having a significant vertical jump provides a huge advantage. In other words, get good as a leaper and you have an edge that is difficult for everyone else to overcome.
Although none of this is rocket science, few athletes will do the research necessary to find the right jump development program let alone do the work required to improve their vertical by eight inches or more, which can be done inside twelve weeks. That is why there are so many athletes in the average category and so few in the exceptional category. It is the same in just about any endeavor in life.
It just makes sense to do what is required to get where the player in the accompanying video got in athletic competition. The link below the video is the perfect place to start your research since it is the top comprehensive jump training program available. It will give you a clear idea of what to look for. Get busy and get better. Your future awaits you!
BEST JUMP TRAINING