Some estimates suggest that an increase in mean velocity of 0.04m/s on the same weight is equal to a 4-5% increase in your 1RM. Well we can measure strength in two ways, firstly you can lift more weight, or we can lift the same weight at a faster velocity. But the strength aspect requires specialised training, almost always done in the weight room.Īthletes looking to jump higher should be aiming to build well rounded strength, aiming for a 1.5x bodyweight trapbar deadlift (or similar exercise for three reps) and a 0.75x or above for a single leg exercise like the rear foot elevated split squat (also three reps or more).ĭeveloping strength in the glutes, quads, hamstrings, calves, feet and trunk is going to be essential to generating the force through your entire kinetic chain with jumping.
So improving the force element is going to be crucial to a bigger vertical.įor most athletes, you can (mostly) develop the speed needed for jumping just by jumping with intent and playing or practicing for your sport. Jumping is a power activity and power is a product of how much force you can generate and how quickly you can do it. To connect with Coach Miller, check out his profiles on Twitter and Instagram.Rugby players had better power and speed adaptations when given feedback during their training Get strong Tony Miller is a professor in Exercise and Sport Science and men’s college basketball coach at Bob Jones University in Greenville, SC. And, be consistent with your training and track your progress over time to see improvements in your vertical jump.ĭr. hamstring stretch, quad stretch, calf stretch)īe sure to maintain proper form throughout the exercises to avoid injury. Squat down, keeping your back straight and knees behind your toes, and then stand up explosively, using the resistance to improve power and explosiveness.Land softly and repeat for the desired number of reps, then switch legs.Hop forward, backward or sideways, using the resistance to improve single-leg power and explosiveness.Attach the VertiMax resistance bands to your waist and stand on one leg.Step down and repeat for the desired number of reps.Jump up onto the platform, using the resistance to increase power and explosiveness.Attach the VertiMax resistance bands to your waist and stand facing the platform.Jump forward as far as possible, using the resistance to improve power and explosiveness.Attach the VertiMax resistance bands to your waist and stand facing away from the platform.Land softly and repeat for the desired number of reps.Squat down and explode up into a jump, using the resistance to increase power and explosiveness.Attach the VertiMax resistance bands to your waist and stand on the platform.
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