Exercises To Increase Vertical Leap Have We Got It All Wrong?
Posted: Tuesday, June 02, 2009
by Patrick Martinez
Excelling in basketball, volleyball, or track requires a hunt for exercises to increase vertical leap. After all, the highest jumpers, especially in basketball, often make or break the team that is, between getting the dunk or getting debunked.
Many coaches, trainers and athletes alike have tried to squeeze many different exercises into the vertical leap list. However, their hopes of turning an average weekend warrior to just a warrior have produced failing results. In the end the leader of the leaping pack often goes to the guy with the gift-given genes.
However, it doesn't make sense to incorporate correct exercises into a vertical jump program that holistically fails to deliver the goods. A program not backed by desire upon the instructor's nor the athlete's part, and is not well-organized and progressive, is a recipe for failure. Monotony, sloppiness and half-heartedness won't cut the mustard here.
With that, here's some tips to consider when incorporating exercises to increase vertical leap into your program.
1) How well-conditioned are you? The more your bones and soft tissues (muscles, tendons and ligaments) are in shape before starting your vertical program, the less chance of injuries. Quite obvious when you think about it. However, when your tissues are weak cumulative trauma may build over the course of the program, not right away. This makes things less obvious. Best to contact your coach or trainer regarding this regarding this "base" training.
2) Don't be a failure and don't train to it:
Doing the squat jump 30 times in row is a mistake. Each repetition must be performed at peak power, gaining the same height each time for each rep. If your muscles are getting fatigued (jumping not as high with each successive rep) then your results/ gains will be minimal if not at all.
It should take less than 10 sec to perform most exercises to increase vertical leap (depth jumps is an exception since you get ample rest between reps )
3) Most folks do plyometrics wrong you may be too! Mistakes include:
- Poor base condition before starting a plyometrics program
- Not doing each repetition at peak performance. Doing squat jumps without jumping as high as you can go each time will shortchange your progress
- Taking more than 10 sec per set
- Executing improper form
- Not doing more total work but in less workout time as the weeks go by. For example, doing 10 weeks of plyometrics without increasing the total number of reps/workout, or not decreasing the total length of the workout. If your program falls into this category, throw it in the can. Unfortunately this includes most.
Several of you will be happy with the 4-6 inches of vertical gained after applying the above principles. However, with a concise program specialized to increase vertical jump height such as the one I review here, a 12-25 increase on your vertical is probable with a bit of dedication.
In any case, a successful program should be scientifically based and not resorting to unproven methods or "voodoo". It also should work for about 85% of folks who complete it (the above program helped me gain 10 inches on my vertical and 14 inches on my broad jump in only ten weeks a bit below average, but not bad for a 35-year-old).
That's all on my discussion on exercises to increase vertical leap. Keep jumpin'!
Still baffled on how to increase your jump by 8, 12 or even 25 inches? Click here for my review of an outstanding program with cutting edge exercises to increase vertical leap to help you do just that!
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