How To Increase Vertical Jump Power

With the right training techniques you can increase vertical jump performance significantly...
While it may be true that genetics plays a considerable role in an individual's capacity for peak power, the fact is...

Very few of your competitors or team mates will train specifically to increase vertical jump power.

So with a bit of commitment it is possible to out jump most of your peers!

Is there a single best way to increase your vertical jump ability?

This article will give you 3 types of strength training programs to increase vertical jump performance.

Each technique has been proven to significantly increase vertical jump ability and each has it's own advantages. Decide for yourself which program best suits your needs. First up is...

1. Increase Vertical Jump Power With Traditional Weight Training

This method incorporates exercises such as squats, lunges, leg presses and toe raises. Heavy loads (80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength.
Why is this method an effective way to increase vertical jump ability?

The principle fitness component of vertical jumping is power. Power is a combination of strength and speed (Power = Strength x Speed). So...

A weight training program that improves your maximal strength can improve you power and increase vertical jump ability. Here's the key though...

As an athlete improves and is able to lift more weight, the speed of movement decreases and so does power output. For experienced strength training athletes wishing to improve their vertical jump, traditional weight training is the least beneficial of the three methods.

For beginners to strength training, traditional weight training exercises provide a safe, accessible and highly effective way to increase vertical jump power.

2. Increase Vertical Jump With Dynamic Weight Training

An example of a dynamic weight training exercise is the jump squat. Lighter loads (30% 1-RM) are used and the resistance is accelerated explosively through the full range of motion.

Olympic lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises. To execute these movements successfully a great deal of speed is required. As the athlete improves and lifts more weight, the component of speed is not affected. The result?

Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability. The challenge is that many dynamic weight training skills are complex and require experience, coaching and proper facilities.

3. Increase Vertical Jump Power With Plyometric Training

Plyometrics is the most commonly used training method to increase vertical jump power. It "bridges the gap between strength and speed". For more details on this type of training see the plyometrics article.

There is little to separate the three training methods when it comes increasing vertical jump performance. However... there is one type of training that seems to increase vertical jump the most...

[read Combining weight training with plyometric training]