Improve Your Vertical Jump Now

You can learn how to increase vertical jump by taking advantage of the right training techniques to improve your performance significantly. It is impossible to forecast how much improvement you will see, because that figure depends upon physique and genetics as much as on training. Improving jump performance has a positive impact on many sports and recreational pursuits. Increasing your vertical jump will not happen overnight. Persistence, dedication, and hard work are all required to achieve your jumping goals.

To develop your ability to jump higher there are broadly speaking 4 key training approaches. For weaker athletes, good old fashioned weight (strength) training is suitable. The second method is to use dynamic weight training in your exercise program. Plyometric training is an effective way to improve performance when you are further advanced in your efforts;. The last approach is for athletes who have a balance between strength and speed and that is to use both weights and plyometrics. All of these methods have their pro’s and con’s and the best approach will depend on your own individual weaknesses.

Traditional weight training will help you to get started in your program. This type of exercise routine means performing plenty of squats, deadlifts, lunges and step ups. The appropriate load to use will vary from individual to individual. Also differing from athlete to athlete is the number of reps used. Strength training helps you jump higher because it allows you to produce higher levels of power. This is a good way to start, because it is safe and easy to use. It also has effective results.

The next level up in a vertical jump program is to add dynamic weight training. The weight loads are lower than with traditional weight training, but the action is accelerated explosively through the full motion. The dynamic movements requires more co-ordination due to the higher speed element.

The next method is plyometrics, which is usually what most people associate with vertical jump training. Plyometrics involve much faster contraction times and as such really target the fast twitch muscle fibers. The most commonly used plyometric exercise is depth jumps which involve dropping off a box and immediately jumping as high as possible. One of the big advantages of plyometrics is the way it develops jump specific speed and strength.

The method that has been found to provide the best results is to combine weight training with plyometric training. Managing the two training modes in your program does require some knowledge of athletic training principles. Also not to be forgotten is the need to train the other body parts in order to maximize your vertical jumping power. It has been found that the arms are responsible for up to ten percent of the initial velocity when you jump.

Generally an athlete should look to progress their training starting with general strength development. From there they should move to dynamic forms of weight training. After that they should move onto a more jumping and plyometric based program.

Vertical jump improvement also tends to carry over well to other explosive sporting movements such as sprinting. You will be of more benefit to your team. It also means you will be faster, more explosive, and also more prepared for the demands of your sport.