Simple Guide to Improve Vertical Jump
The vertical jump is one's capability to propel their body through the air in the vertical plane. It's an essential skill for different sports, and many professional and recreational athletes look towards training to improve vertical jumping ability. Some of these sports include basketball, volleyball, football, etc…
Height of a Vertical Jump
There are several aspects that play a role in determining the height of a vertical leap. The 4 core contributors are:
There is nothing you can do about the first factor, and so what you need to do is make sure you eat healthy and keep your body fat percentage low. The second point about jumping form is already good for most people, but it is always a good idea to make sure you're doing it right for an easy way to improve vertical.
How to Improve Vertical Jump
The other points are fairly straight forward and there are many things you can do to improve them and so increase your vertical jump.
Relative strength refers to the jumping muscles strength compared to your bodyweight. The muscles used in a deep back squat are the same used in a vertical leap, and so it is widely believed that the ratio of your max full squat to your bodyweight is one of the most important factors in determining how high you can jump. Furthermore, those same muscles as well as several more are used in the deadlift.
For this reason, the first thing you need to take a look at is your squat strength, and start implementing deep back squats in your training regimen and supplement them with some deadlifts. With your squat and deadlift weights going up, your vertical jump will increase.
Rate of force development refers to power, which is also referred to as force x velocity. it's basically the speed at which force can be produced, and plays a big role in your vertical leap. If you want to improve vertical jumping ability, then it is important to include ROFD training by implementing explosive lifts that are linked to vertical jumping. For this reason, I highly recommend working in Power Cleans and Power Snatches, which are variations of the Olympic lifts.
Reactive strength is the ability to change quickly from an eccentric (stretching) to a concentric (shortening) contraction. If you have issues switching from the yielding (eccentric) phase to the concentric phase in your vertical leap, you will have a difficult time executing the jump forcefully and as a result, you will not jump very high. For this reason, it is essential to grow your reactive strength levels and this is done by implementing plyometric exercises and training and possibly a few reactive lifts in your training regimen.
If you want to improve your vertical jump, then it is essential to take a look at the previous factors. You should find your weaknesses and work on them for a fast way to improve vertical. When considering plyometric strength, it is recommended to be squatting 1.5 times your bodyweight or more before you start including them in your routine. With this, you now have the basic information you need to increase your vertical jump.
Height of a Vertical Jump
There are several aspects that play a role in determining the height of a vertical leap. The 4 core contributors are:
- Muscle fiber composition, tendon length, bone structure, and similar.
- Jumping technique.
- Relative strength.
- Rate of Force Development.
- Reactive strength or Plyometric strength.
There is nothing you can do about the first factor, and so what you need to do is make sure you eat healthy and keep your body fat percentage low. The second point about jumping form is already good for most people, but it is always a good idea to make sure you're doing it right for an easy way to improve vertical.
How to Improve Vertical Jump
The other points are fairly straight forward and there are many things you can do to improve them and so increase your vertical jump.
Relative strength refers to the jumping muscles strength compared to your bodyweight. The muscles used in a deep back squat are the same used in a vertical leap, and so it is widely believed that the ratio of your max full squat to your bodyweight is one of the most important factors in determining how high you can jump. Furthermore, those same muscles as well as several more are used in the deadlift.
For this reason, the first thing you need to take a look at is your squat strength, and start implementing deep back squats in your training regimen and supplement them with some deadlifts. With your squat and deadlift weights going up, your vertical jump will increase.
Rate of force development refers to power, which is also referred to as force x velocity. it's basically the speed at which force can be produced, and plays a big role in your vertical leap. If you want to improve vertical jumping ability, then it is important to include ROFD training by implementing explosive lifts that are linked to vertical jumping. For this reason, I highly recommend working in Power Cleans and Power Snatches, which are variations of the Olympic lifts.
Reactive strength is the ability to change quickly from an eccentric (stretching) to a concentric (shortening) contraction. If you have issues switching from the yielding (eccentric) phase to the concentric phase in your vertical leap, you will have a difficult time executing the jump forcefully and as a result, you will not jump very high. For this reason, it is essential to grow your reactive strength levels and this is done by implementing plyometric exercises and training and possibly a few reactive lifts in your training regimen.
If you want to improve your vertical jump, then it is essential to take a look at the previous factors. You should find your weaknesses and work on them for a fast way to improve vertical. When considering plyometric strength, it is recommended to be squatting 1.5 times your bodyweight or more before you start including them in your routine. With this, you now have the basic information you need to increase your vertical jump.
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