THE 9 RULES OF VERTICAL JUMP TRAINING
For athletes with at least a little knowledge of what is required to improve vertical jump reach, remember the following rules to achieve much better training outcomes.
1. Strength + Quickness = Explosion.
2. Train explosion, not endurance.
3. If you are pacing yourself, lower the number of rep.
4. Keep your workouts with the "improvement zone" or don't train at all. Over training is counterproductive.
5. Train with 85% of your single rep MAX and do every rep at maximum speed. When speed is in jeopardy, lower the number of reps. Speed is king.
6. Plyometrics are to be done minimizing the "amortization phase" executing each explosion at maximum strength and speed with NO extra bounce.
7. For perfect plyometrics: Load - Amortization - Explode.
8. Recruiting all muscle fibers and firing all fibers at maximum rate is the only way to extract maximum benefit from a strength training regime.
9. Treat each rep with the focus and intensity of a single event.
Clearly a comprehensive jump development program is the only way to add several inches (at least 10") to your vertical jump. If you know what to do and you do it, you can become a leaper. One such program is available for review at the link below. Regardless of how you choose to proceed, use these nine rules to make more significant progress.
BEST JUMP TRAINING