Vertical Jump Training And Exactly How To Do It—As Well As Strength Training Tips To Take Your Athletic And Leaping Ability To A Higher Level On A Consistent Basis

Vertical Jump Training And Exactly How To Do It—As Well As Strength Training Tips To Take Your Athletic And Leaping Ability To A Higher Level On A Consistent Basis

Vertical leap or jump training can be done by anyone involved in sports that require players to be able to leap at a moment's notice and literally catapult themselves from the floor to crash the ball in the net in basketball; or over the net with a hand smash in volleyball!. As well there are certain types of training drills and principles that are simple and effective, only if you do them. Taking action and developing a mindset of, I will succeed is what gets some of the top US college athletes a tryout in NFL,and NBA combines. But what you're doing overall is boosting not just your vertical jump height,but your ability to defend against rebounds or even 3 point field goals. That's how effective this vertical leap training is! And with this type of specialized jump training,even your lay-up and field goal shots will benefit.

And yes,even your nutritional plan plays a big part in your athletic ability with jump training. Not what a lot of young athletes want to hear,but like I've said in previous articles on this subject, it's doing the un-sexy training and eating no one else will do,that will literally help you succeed. Even make jump training,and game situations easier for you.

How High Can You Vertical Jump?

Well, first of all there are no guarantees just like being in business. There are also charlatans or “snake-oil” salesman, even in the sports training field acting like they have the answers to athletic ability. Including jump training.

How high will you end up jumping?

That's up to you. With proper training and guidance along with your commitment to it,you can elevate your jump height by 6 to 8 inches.

That's being conservative. Most people will say they can do 1 to 2 foot

vertical leaps. Even a 7 foot pro basketball player has difficulty doing a

high vertical jump. Ever notice baseball and volleyball players leaping to catch the ball, or smash it over the net?

That's a more natural inclination to do a vertical leap. And more than likely pro baseball players practice this type of training. Especially outfielder's.

But remember,results aren't guaranteed or typical.

2 Principles Of Jump Training That Will Work If You Commit To It:

Commitment is a Must: Combining daily jump training along with your regular workouts and eating like an athlete--will take your vertical leap ability further. believe it or not,doing this type of cross training will be more eefective than anything on it's own.

And don't forget to eat like a pro athlete.

Learn From Top Trainers: Take notes and actually do the exercises and routines that have worked effectively for them. As well as keeping a journal of your vertical jumps as the weeks go on in your training. Not even a top trainer can motivate you.

There are no magic ways to catapult yourself to higher vertical leaps,or become a better  athlete who gets seen by top pro scouts. That's up to you. 

Okay, have I teed you off enough,or motivated you enough to stick with me? If you are still here;let's get started. 

Jump Training Know-How:

Why The Glutes And Hamstrings Tie In Together For Huge Results In Jump Training:

Squatting and deadlift weight training are two primary weight training exercises that literally explode your ability to accelerate your jump height. And not just that,help you retain muscle strength and mass. Deeper squatting and using heavier weights in dead-lifts,with fewer repititions,provide your body the ability to jump without a lot of energy,or taxing your cardio capacity.

The glutes and hams work together,and training them will have you on the path to greater vertical leaps!

Why Stretching is almost more important than the jump and strength training:

Stretching should be done daily. Not just on the muscle groups you train,but the whole body. This will increase blood flow,keep the muscles looser and relaxed as well as enable your body to stretch farther and in essence jump higher with less stress on the body.

Note: Make sure to stretch lower back,hips and hamstrings which are part and parcel of great jump leaps. The yoga master would be proud.  

Core or Abdominal Muscle Retention Training That Works:

Core training is also essential to effective leaps. Here's what to do. This is simple yet most don't do it.
It's better than doing traditional situps or crunches. And no, getting 6-pack abs are not the goal. It's muscle stregthening and retention guys. All this is part of the jump training. Think about this,everyhting is connected from your hams to glutes,hips and your abs.

If you don't train these areas your vertical leaps are somewhat limited.

First of all do some deep breathing from the stomach,and focus on the stomach. Do about 4 deep breathes for at least 10 to 15 seconds each. This will prepare you for this next part.

I do my own versions of planks,but do it standing. Okay,put your right arm against the wall between your hips and the top of your head. Now,tighten the right side of the abdominal area which ties into the hips. Hold this position for 20 seconds. Then do two more 20 second holds. Do this for the left side as well. Now,hold your arms between your head and chest and place your forearms against the wall and tighten your inner abdominal region.

Hold the position for 20 seconds and then doing 2 more 20 second holds. You can hold it for longer,but keep it short and sweet. 5 minutes at most to do this core routine. It's a variation on
doing planks,and bridges. Do this 4 times a week.

Arnold did these types of core training and was not known as someone who did regular abdominal training. Or that could be another story altogether.

Why Visualization Works With Vertical Jump Training: And A Few Tips On This:

This is not airy-fairy new age nonsense guys. It actually works

Before you try this type of vertical jump which is seeing how high on the basckboard you can reach,visualize yourself touching the backboard,and focus on actually reaching beyond the top of the net. See your lower body and upper body working in unison to literally explode upward on the spot and leaping without any effort beyond the height of the net.

See your lower body being the foundation to driving your body upward beyond the net,and slamming it in the rim. Repeat this again and literally say to yourself you're going to do this with my body strong,and a mind that is tough as nails!

You may only be able to leap an inch or two more than last time,but it's better to have step by step results that get better with your training. And always measure your results and have a plan of attack.
NBA and MLB players do,and they evaluate their results so they get better at jump training.

Forceful Arm Swing: This is a part of jump training that can actually help you leap higher. Like I said before if you use your whole body in concert at once,and then forcefully swing your arms up using the lower body as a foundation,all simultaneously,your jumps will incrementally get higher.

This will take time and effort to do,but is well worth it for advanced high school,college and pro players to do. It works if you commit to it.

Pool Jumps: What? You're Probably Wondering:

This is a great way to become stronger and be able to develop the stregth and power to break away from defenders attempting to stop you from jumping up and dunking the ball,or laying up a great shot. In shallow water squat down and jump up. The water will come to your chest at most depending on your height. But the water is a natural weight,and resistance is applied when jumping,or even squatting. This is great for vertical jumping,and athletes who are rehabbing from injury.

Don't count it out.

Evaluate and Record All Your Jumps:
Always have a plan and stick to it guys. Record every jump,and even how certain types of strength training are panning out in regards to your ability to make higher vertical jumps. But your overall
jump training should be evaluated at the end of each week. That way you get a better sense of where you are. Most athletes if they don't see results right away,tend to quit.

You aren't going to do that. Evaluate everything. Your jumps,strength training,stretching, and how nutrition is playing a part in making your vertical leap training the best it can be. If you have to get your coach to help you out in your evaluation.

But what is also vital is doing the Sargent Test--or the Vertical Jump Test.  The Vertical Leap Test You Can Easily Do At Home To Measure Your Leaping Ability: Or The Sargent Test

Use these 3 items: A conventional measuring tape/Chalk or heavy pencil—and the nearest wall

This is so simple even I could do it. And most people are smarter than me. 

What to do First:

Warm up with 5 minutes of an exercise bike or walking,combined with basic easy stretching. Your body will stay loose,relaxed and proper blood flow in the body will help your body perform the vertical leap from a standing,stationary position. And doing the prep warm up will prevent muscle and body strain. 

This test will indicate not just the vertical leap height,but your body's ability to generate force and power upward. As well as measuring how your lower body is generating upward momentum.. Be it from your lower back,quad muscles,hamstrings or calves.

This test will also show you how to use your lower body effectively when  doing vertical leaps.

Start by doing these jumps somewhere safe with nothing getting in your wayof a physical nature. And do it where you can land safely. You can even use a flat carpet or rubber pad to use as a landing pad so your body doesn't bear the brunt of landing on a hard floor or even concrete.  Do this first of all by standing with the side of your body next to a wall. Make sure there is a lot of room upward,because you're going to reach up with the hand next to the wall to measure your jump ability. 

As well,measure how far you can reach up the wall by standing fully erect and just reach up the wall as far as your hand will take you. Don't stand on your tippy-toes guys. Just make sure to measure your standing reach.

Okay, what you want to do now is stand just a little away from the wall to measure your jump distance upward. Now use your legs,both arms and the core of your body to propel you upward.
Remember what I said earlier?

The power and force upward is determined or comes from the power in your legs or lower body. That is a major determining factor in vertical jump ability. 

Reach as far as you can upward. Make sure you're close enough to the wall when you jump that you touch the wall. Now what you want to do is measure the height of the jump by using the original standing reach measurement against it. But here's a suggestion. Put some chalk marks or pencil or pen marks above the standing reach measurement.

This is not exact science so having a mark or marks above the standing reach measurement will help you better determine how high your vertical leap is. Because the human eye has a hard determining exactly where something has landed if you don't have a mark or gauge to go by.

But you want to measure the difference between the standing reach measurement and the V-leap height. That will give your height for a standing leap. You might do it outside or inside,but make sure there is plenty of headroom to jump up. If inside your home doesn't accommodate that then do it outside along an outside wall--if it's siding or is bricked. 

But make marks above the standing reach measurement. Believe me it will help you.  Or You'll be confused in determining where you vertical leap landed on the wall. Mind you if you're dealing with a brick wall you have embedded lines that go horizontally with in the bricks. So you can also use that to measure your vertical leap as well. 

Using Your Whole Body To Generate Explosive Vertical Leap Results:

It's so important to generate power in your jumping ability from the ground up,literally. Use your feet,legs,core and arms to propel your body up. But the core or foundation is the lower body. Even simple things like remembering to bend at the knees will hinge your your lower and upper body more effectively to explode upward. 

Start by practicing the vertical leap jump daily. It's not meant to be done for a half hour or more. Just short mini-session of 5 to 10 minutes 4 or five times a week will help skyrocket your vertical leap ability better than long sessions. 

  If you continue practicing vertical leaps regularly,chances are your explosiveness will ascend to greater heights and your ability to move past opponents or release a punch or even drive a golf ball will become greater as a result!

The Vertical leap or Sargent Test;,sounds like it's a military training principle— Is highly effective and gives you results that are close to 100% percent accurate in assessing your individual vertical leap height ability. 

The Vertical Jump And Using It To Assess Recovery From Hard Training:

Training comes with a price—and that's your ability to recover,grow muscularity wise and keep progressing upward,vertical leap wise.

Working out with heavy weight can recede or lower your ability to make quick movements athletically. But doing a combination of heavier and lower weight based training,along with stretching and yoga type movements will enable your body to move more freely when performing vertical leaps and required explosive moves in your chosen sport. 

This is why it's vital to test your vertical leap measurements by doing them after training and before. I would do them more before training to garner a better assessment of whether you are training properly to be able to progress your leaping and ability to explode on the fly when dealing with an opponent, or require movements to speed up golf drives,baseball pitching velocity or run past opponents in football. 

If you do continue heavy weight and high volume training, that tends to negate your ability to move quickly and make moves or leaps that require your muscle mass or lean body mass to be taxed more,ligament and muscle wise--creating more muscle soreness—and making muscle fibers more susceptible to injury,or limiting your ability to explode physically on the fly.

The vertical leap is just one part of being able to use explosive movements in sports. But you should use the VL training measurement to figure out how much heavy and lighter weight training you should do to in regards to your ability to do jumps,or quick movements.

That way your VL ability will always progress upward.