How to INCREASE your Vertical Jump in 8 Weeks

How to INCREASE your Vertical Jump in 8 Weeks

FLIGHT

Nothing is more electrifying, more game-changing, and more jaw-dropping than a player flying through the air in the middle of a game.

Whether it’s pulling down that late-game rebound, soaring through the air on a high-flying finish, or sending someone’s shot into the stands, the high-flyers ALWAYS change the game.

Some are born with this ability to jump out of the gym, some jump just enough to compete, and others look like they’re jumping with a 100 pound weight vest on. So, if you werent born with bounce is there any  hope for you?

OF COURSE!

Here are 3 key principles to INCREASING your Vertical Jump today, as well as a FREE 8-Week Vertical Jump Workout Template at the BOTTOM of this Blog Post!

  1. Balance, BALANCE, BALANCE! (Single-Leg balancing, Single Leg Jumping, Split-Lunge Jumps)
  2. How you START determines how HIGH you FLY (Feet shoulder-width apart, knees pushed out, hips hinged back [think sitting in a chair], chest up)
  3. Tri-Phasic/Tempo Training (Slow coming down, pause at the bottom, EXPLODE up)

Now, lets break these principles down and give you a better understanding of what they mean, why you should include them, and how they work! 

Then maybe, you can be as explosive as Russel Westbrook (probably not, but we’ll try to get you close) 

1 BALANCE, BALANCE, BALANCE

Jumping from an off-balance and unstable base is like trying to build a car out of Jello and Twizzlers… It’s gonna end up bad.

So, making sure we include balance training is CRITICAL for developing stronger joints and ligaments, as well as developing greater musculature and coordination during jumping movements.

A research study performed by DiStefeno et. al in the Journal of Strength and Conditioning Research found that “children as young as 9 or 10 years of age can effectively improve their balance ability and performance on a maximal vertical jump after completing a traditional injury prevention program” and that “poor balance ability is associated with an increased risk of falls and sustaining several lower-extremity injuries or conditions” (Distefeno, 2010).

Therefore, improving one’s balance not only translate to a greater force production output on your vertical jump, but also reduces the likelihood of common basketball injuries to the lower extremities like ankle sprains, ACL tears, and more!

2 How you START determines how HIGH you FLY

Many athletes have to run, jump, cut, and explode – but if you have inefficient form you’re not only less powerful, but more likely to get injured! Take for example ankle sprains, a common injury among basketball players. Normally, post-injury incident, coaches, parents, and even some medical professionals look at the ankle exclusively. They will diagnose the issue at the injury site, provide recommendations for rest and recovery, maybe prescribe ankle strengthening exercises and a brace for support. While all those are valuable prescriptions to the injury, they DO NOT create solutions that will both heal that injury site and correct body movements to reduce the likelihood of that same injury occurring again!

The ankle joint for athletes of all cutting sports, especially basketball players, require the hips to absorb and produce force effectively and the knees to be a source a stability during athletic movements. By ensuring the athlete maintains proper biomechanics to absorb force through a larger and more stable muscle group, like the glutes, hip flexors, and deep abdominal muscles, enables athletes to have a reduced likelhood of ankle injuries.

3 Tri-Phasic/Tempo Training

In all plyometric movements (jumping, running, cutting), each movement is broken down into three components:

  1. Eccentric/Lengthening Phase
  2. Amortization/Middle Phase
  3. Concentric/Shortening Phase

For example, during a bicep curl, the resistance causing your arm to lengthen would be the eccentric phase, when the elbow is completely locked out and the muscle is most lengthened is the amortization phase and bringing the resistance back to your shoulder and shortening the bicep is the concentric phase.

When training to increase your vertical, we’re working through a biomechanics system called the Stretch-Shortening Cycle, a biomechanics and physiological process that determine’s an athlete’s ability to absorb and produce force in as little time as possible. By manipulating the above variables through a vertical training program, our goal is to increase the amount of power output the lower body can absorb and produce while also decreasing the amount of time this process occurs.

In other words, getting you to jump higher while spending less time to jump.

So, there you have it.

Improve your balance, focus on your mechanics, and systematically manipulate your jumping tempo.

Over time, maybe you’ll be jumping out of the gym too!

Here’s your FREE at-home Vertical Jump Training Program!

Performance Specialist | Basketball Skills Trainer

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