Provided you can attain these Four factors then it is relatively safe to assume you will jumping high. The first bit of vertical jump training theory to grasp is that your jumping potential is essentially a product of your power to weight ratio. In other words you want to become as light and powerful as you possibly can.
By getting light we mean reducing your body fat percentage as well as any excess muscle mass. Carrying a spare tyre of fat around your waistline and / or large slab of meat pectorals will not help you jump high.
The second half of the power to weight ratio equation is power. Muscular power is simply how much force one can produce divided by the time it takes to apply it. The two main variables of muscular power you can make improvements to are therefore speed and strength. Speed is improved by improving your co-ordination and also through training your central nervous system to react more quickly.
This is where the plyometrics aspect of vertical jump training comes into play. If your primary sports activity requires a lot of jumping type actions already, you might not in fact have to do much more actual jump training to enhance your vertical.
Strength on the other hand is developed generally from weight training, normally using quite heavy loads. Becoming strong is extremely important for improving your vertical jump.
Focus Your Training On The Right Muscles
It is additionally valuable in regards to vertical jump workouts to know what muscle groups that you must concentrate on. Many people believe it is pretty much quadriceps, but in fact your prime movers also include your glutes, hamstrings, core, hips and also the rest of the posterior chain. To a lessor degree your calves, shoulders and lats also play a role, however the bulk of your jumping power comes from the larger muscle groups positioned around the upper leg.
Accordingly the bulk of your vertical jump training should really deal with the development of these areas. In the workout room undoubtedly the two most effective exercises for the development of those parts, especially coming from a pure strength perspective, would be the variety of kinds of squat and deadlift. Becoming more powerful on those two exercises is one of the fastest tactics for your regular athlete to generate improvements on their vertical jump.
What Sort of Jumping Do You Need?
Another crucial concept regarding vertical jump development is specificity. From a technical point of view your vertical jump is actually how high you can leap from a stand still position. Although this in itself is a good indicator of muscular power, in fact not many athletes are actually training only for that. A lot of people are trying to raise their vertical to improve a sports relevant activity particularly basketball or volleyball.
On account of the function of specificity, just working at standing vertical jumps will help your standing vertical test result, however it isn't the best training for your needs if you're attempting to slam dunk a basketball.
For example I know a sprinter who makes use of a style of specificity in his training of only performing single legged versions of just about all exercise. They does this as sprinting is a unilateral sport and therefore he believes that unilateral training provides a stronger carry over for him. I wouldn't propose everyone carry out his approach however his training was made for his preferences and he has got good results for both his sprint times as well as his vertical jump from following it.
The take home learning out of this is that prior to starting your jump training, think about exactly what your real sought after results are and tailor your training appropriately.
THE MOST IMPORTANT THING IS: Focus On YOUR Weaknesses
Now pay attention, as this next point can help you save months of frustration. The simplest and also the best approach to boost your vertical leap is always by focusing on your weak points. When you are really strong but your jumps tend to be slow then there is not much need to do much more weight room work, you'll be far better served by means of getting out and performing jumping and plyometrics.
Training is Only A Small Part of Your Success
It is additionally vital that you understand that carrying out a lot of vertical jump training is considered to be tremendously taxing on your body. It is quite easy to over train and hurt yourself because of the high impact nature plus the CNS intensiveness of the sport.
What you do in the time each day you are not training in the gym or on the court can make a sizeable impact on exactly how well you progress. Looking after yourself away from the training track can lead to better and higher gains, as well as lessen the chance of personal injury.
Conclusions
So that is the basic vertical jump training theory explained. If you would like jump high you need to develop your muscular power. Specific focus need to be paid to the quadriceps, hamstrings, glutes together with most of the posterior chain. The actual exercises and training you need to do should be based upon your specific strengths and weakness in addition to the demands of one's preferred activity.
Vertical jump training is not only about proper training though. You should also consider taking additional effort to ensure you maximize your recovery since this will drastically help your vertical not to mention restricting injuries. If you get those ideas right you may in the near future be soaring above the competition.
Author Resource:
Jack Woodrup is the author of this article on How To Dunk .
Find more information about Free Jump Training here.
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