Drills To Increase Vertical Jump To Become More Explosive (2024)

FAQs

Drills To Increase Vertical Jump To Become More Explosive? ›

The secret to jumping high is found in physics. Increasing your vertical jump comes down to one simple concept: Increase your overall power-to-body weight ratio. If you can do this, your vertical jump will scientifically have to increase.

The secret to jumping high is found in physics. Increasing your vertical jump comes down to one simple concept: Increase your overall power-to-body weight ratio. If you can do this, your vertical jump will scientifically have to increase.

Strength exercises are slow, controlled movements. The best strength exercises for increasing the vertical jump are squats, lunges and step ups. These are the best because they are compound movements, which work the knee joint and the hip joint at the same time.

Plyometrics are exercises that involve a jumping or explosive movement. For example, skipping, bounding, jumping rope, hopping, lunges, jump squats, and clap push-ups are all examples of plyometric exercises.

99% of players will never have a 40-inch vertical, no matter how hard they train. And it's highly unlikely you'll double your vertical jump with those programs in the next 12 weeks.

If you're intermediate (have trained for 1-2 years), you can realistically increase your vertical jump by around six inches over the next 6 months. For someone who's advanced, (training for more than 2 years), training can get you somewhere around 4 more inches on your vert.

Keeping your weight on your heels, push your hips back and flex your knees. As you lower yourself, attempt to place your stomach between your legs. Go down a comfortable distance, then stand back up. To improve your vertical jump, aim for sets of 4-12 reps at 70-85 percent of your maximum.

The truth is your genetics do dictate your potential to jump. Muscle fiber type and CNS efficiency are just two examples of traits that will ultimately determine how high you can jump, both of which are nearly impossible to see just by looking at someone. Not everyone can have a 30 inch vertical, much less a 40 or 50.

Plyometric training, also known as jump training, is a type of exercise that focuses on explosive movements and power.

Do box jumps help vertical? ›

Because a box jump is a plyometric movement that provides many benefits. It helps your client build more lower body strength. It increases their explosive power and speed and improves their vertical jump.

On the other hand, scientists confirm that explosiveness, which is dependent on muscle architecture and fibre composition of the body, is genetically determined. The role played by genetic factors in many features of athletic performance has been discussed in greater depth worldwide.

The design for improving explosive power calls for the exerciser to complete three to five sets of one or two repetitions of each exercise. Guidelines from the National Strength and Conditioning Association (2008) suggest working at an intensity of 80% to 90% of 1RM with three to five minutes of rest between sets.

Some of the results have been incredible. I had two athletes put 5 inches on their vertical in 2-3 weeks. After the athletes have the basic ankle rocker down and single leg squats, we move into the following workout. The first exercise is what we call an ankle rocker pop.

But, does the squat make you jump higher? Yes, building strength in the squat has been shown to increase vertical jump performance by 12.4% after only 8-weeks of squat training. When comparing the squat with other lower body exercises, such as the leg press, the squat is 3.5X more effective in increasing jump results.

The average NBA vertical leap is 28" (71 cm). Below is a list of some of the reported top scores by a variety of NBA players. These results have not been confirmed, and are probably a mix of running leaps and some from standing starts. Some of these scores were originally listed on Vertcoach.com.

The 6-foot-7 athlete stared down a 60-inch platform. Clarke took two steps then leapt five feet into the air to complete the box jump. Even he was shocked he jumped that high.

Volleyball player Leonel Marshall reportedly has a 50" (127 cm) vertical leap from standing.

Vertical jumping power declines with advancing age, which is theoretically explicable by loss of muscle mass and increases in body fat.

Can gaining weight increase vertical? ›

For a 170 pound athlete, a fat gain of 3.4 pounds (2%), could result in a vertical jump height loss of 2 inches, and a 40 yard dash time increase of 0.26 seconds. If you are not familiar with the 40 yard dash, 0.26 seconds is an eternity.

Doing calf raises will definitely improve your vertical jump. However, knowing that your calves counts between 10 to 20% in your vertical, doing hundreds of repetitions of calf raises won't do you any good. As a consequence calf raises should be part of your workout but only secondary.

Unfortunately, ankle weights do not help your vertical.

The vast majority of athletic footwear companies focus their research and development efforts on shock absorption and cushioning. While this is clearly important in the manufacture of athletic footwear, it does little to help increase the vertical leap of an athlete.

Pole vault is classified as a major jumping event in athletics. But unlike the other jumping events, it requires specialized equipment in order to participate, such as a flexible pole used as an aid to jump over a bar.

The results showed that the values of vertical jump height and maximal power were higher for Afro-Caribbean participants (62.92 ± 6.7 cm and 14.70 ± 1.75 W∙kg-1) than for Caucasian ones (52.92 ± 4.4 cm and 12.75 ± 1.36 W∙kg-1).

While it is possible for an individual to achieve a vertical jump of 50 inches, it is quite rare and would likely require a combination of genetic predisposition, extensive training, and a high level of athleticism. Even among professional basketball players, only a small percentage can jump over 50 inches.

What is the average vertical jump height? The average vertical jump height is determined by a number of different factors, including muscle strength and flexibility, as well as overall body fitness. Generally speaking, the average vertical jump for both men and women tends to be around 20-30 inches tall.

What muscles make you jump higher? ›

Your quads and hamstrings are your primary thrusters. But if you want to jump higher, it's equally important to awaken and strengthen assisting muscles—your calves, the muscles around your hips, and your glutes.

Your knees and ankles are the key to jumping higher, according to a new study in the Journal of Strength and Conditioning Research. A vertical jump involves “triple extension”—fully extending the ankles, knees, and hips.

Squat jumps are an easy way to increase your vertical jump. Instead of a small dip you'll go all the way into a deep squat, forcing your body to produce loads of force on the way. Get good at these and vertical jumps will feel easy by comparison.

Having a variety of jumping jacks to do is a great way to increase explosive movements, endurance and coordination.

Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time.

Higher boxes are not better!

A great starting point for most athletes is around 18 to 30 inches. Of course the box height will vary somewhat depending on individual jumping ability. Younger athletes might need to drop down to 12-18 inches. While someone with a 36”+ vertical might want to go a bit higher than 30".

Being explosive is an important quality for athletes to possess, particularly for those who want to increase vertical jump. This is because explosiveness is what allows athletes to generate the power and force necessary to propel themselves off the ground and into the air.

In contrast, executing repetitions at a fast tempo is associated with increasing max strength, explosive power, and speed. For example, if you're looking to improve your one-rep max in pull ups, dips, squats, or even increase your explosive power in the vertical jump, this approach would be ideal for you.

This is a superb exercise for developing strength, balance, and full body mobility. Jump squats are an explosive squat variation that can be performed for increased power output and vertical jump height.

Is it hard to get a 40 inch vertical? ›

99% of players will never have a 40-inch vertical, no matter how hard they train. And it's highly unlikely you'll double your vertical jump with those programs in the next 12 weeks.

Yes, jumping every day will increase your vertical jump, but volume and intensity need to be strategically programed to allow your body to recover.

Conclusions: Dynamic stretching is recommended in the warm-up to increase vertical jump performance, while specific static stretching should be pursued in the final phase of the training session being a specific technical work for range of motion.