2 Ways To Improve Your Vertical Jump Performance

Power = force x velocity.

Jumping ability is important in a sporting context, for example: winning an aerial duel in football, taking a mark in footy and blocking a shot in netball.

All of these examples can be seen as decisive factors in the result of a match. 

Therefore maximising vertical displacement for athletes should be seen as a priority depending on their sport.

The ability to jump effectively may depend on a few factors including: flexibility, movement efficiency and relative strength.

Improving these factors may provide significant improvements on vertical jump ability, but what can we do in an applied sense right away?

1.     Increase maximal relative strength

·      Strength training results in increased: maximal force development, rate of force development and maximal strength. These factors are strongly associated with jump performance.

·      Heavy pull training has also been associated with increasing jump performance.

·      Research suggests that all athletes looking to improve their jump performance should be performing Olympic weightlifting exercises or their derivatives.

2.     Decrease non functional body mass

·      Body fat can also be referred to as non-functional body mass.

·      More fat= more mass, more mass requires more force to generate propulsion.

·      Diet and lifestyle factors may need to be addressed to combat this excess fat mass in addition to prescription of conditioning for the athlete.

 Here are a few examples of exercises I’m talking about:

Weightlifting: clean/snatch and their derivatives.

Ballistic: loaded jump squats.

Strength exercises: back squat, front squat, RDL and single let squat.

 

 

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