How to Improve Your Vertical Jump

How to Improve Your Vertical Jump

Introduction

A Vertical Jump is the sole use of the muscles to elevate the center of gravity of the body in the vertical plane. It determines how high a person can lift himself from the ground starting from a standstill. The Jump is crucial in basketball, volleyball, football and track and field events. To measure the Vertical Jump, the person has to stand near a flat wall having a flat surface. Then, the person has to take several jumps from a standstill position. The distance for the highest jump from the flat surface is better known as the vertical jump.

Vertical Jump Test

The Vertical Test Mat provides an accurate vertical height result. In this, a waist belt is attached to the measuring tape. This tape is connected to the mat. The tape has to be set to zero and then the athlete has to jump. The reading on the tape is the required value. The Jump test provides an idea of lower body power. A commercially available device called as Vertec is commonly used to measure the jump. The results of the jump height test should not be compared with quantitative power measurements from tests like the 1RM power clean.

Strength

The ideology to Improve Vertical Leap is based on the assumption that power is a product of strength and speed. To Improve Vertical Jump, the athlete must concentrate on producing power. So, he has to enhance his strength and speed. The first step to Improve Vertical Jump is to increase Strength. It can be proved that most of the force required for a jump is generated by the posterior chain consisting of the calves, hamstrings, lower back, glute muscles and the quadriceps, which is a part of the anterior chain. Hence, the two optimum lifts are the full back squat and the deadlift.

Speed

The second step is to raise speed. This can be done by two types - Plyometric exercises and Explosive training. However, these exercises have to be done after the athlete has gained a good strength. Only after he can exert a good force, the time has to be reduced so that more power is generated. Explosive training includes jump squats or power cleans. Another important factor to Improve Vertical Leap is the Flexibility of the Achilles Tendon. This also affects the vertical jump and care must be taken to avoid tearing of the tendon.

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