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When was the last time you saw someone jump as high as possible in a conventional gym? Maybe never.
The machines are designed to restrict movement , hindering any action that requires speed.
Step classes are the most explosive training in many gyms.
But knowing how to jump (and land) was a basic skill of our ancestors: climbing trees, avoiding obstacles,
pouncing on prey ... Defying gravity at times was key to our survival.
The vertical jump is also used in many tests and oppositions to evaluate the physical condition, being a
reliable indicator of general muscular power ( study ).
Today we will see the technique and the best exercises to get higher. If you have to take a test, you will
also learn two "secrets" that will allow you to increase your vertical jump in a few minutes before the test.
Jumping is an expression of power, and power is force x speed. Therefore, we will jump higher if we
improve our strength and the speed at which we can deploy it.
But power without control is useless. The correct technique represents this control. It will allow you to
jump more and injure yourself less.
And in this case, the order of the factors does affect the result. Strength is the basis, and a good technique
is a prerequisite:
The working speed with a weak body is inefficient. A rookie will improve his vertical jump more by gaining
strength than by training jumps.
Add intensity (speed) on a dysfunction (bad technique) is dangerous. First move well, then move quickly.
Strength can be improved much more than speed. You can keep gaining strength (and therefore improving
your jump) even if you reach the limit of your speed.
In summary, first strength and jump technique, then speed. Once a minimum force is achieved, a joint program
(strength and plyometrics) will give better results than a program that only works one of them ( study ).
The best way to add strength to the lower body is clear: do squats.
The next question would be what type of squat?
Unfortunately, many coaches still recommend the partial squat. Some because they believe that it is
more secure ( it is not ) and others because they think that it simulates better the movement of the jump. But
remember that you do not train squat to work the jump technique, but to gain strength , and the best way to
gain strength is with a full range of motion ( study ).Defies gravity: Vertical jump and secrets to improve it
When was the last time you saw someone jump as high as possible in a conventional gym? Maybe never.
The machines are designed to restrict movement , hindering any action that requires speed.
Step classes are the most explosive training in many gyms.
But knowing how to jump (and land) was a basic skill of our ancestors: climbing trees, avoiding obstacles,
pouncing on prey ... Defying gravity at times was key to our survival.
The vertical jump is also used in many tests and oppositions to evaluate the physical condition, being a
reliable indicator of general muscular power ( study ).
Today we will see the technique and the best exercises to get higher. If you have to take a test,
you will also learn two "secrets" that will allow you to increase your vertical jump in a few minutes before the test.
Jumping is an expression of power, and power is force x speed. Therefore, we will jump higher if we improve
our strength and the speed at which we can deploy it.
But power without control is useless. The correct technique represents this control. It will allow you to jump more
and injure yourself less.
And in this case, the order of the factors does affect the result. Strength is the basis , and a good technique is a prerequisite:
Working speed with a weak body is inefficient . A rookie will improve his vertical jump more by gaining strength
than by training jumps.
Add intensity (speed) on a dysfunction (bad technique) is dangerous . First move well , then move quickly.
Strength can be improved much more than speed . You can keep gaining strength (and therefore improving your jump) even
f you reach the limit of your speed.
In summary, first strength and jump technique, then speed . Once a minimum force is achieved, a joint program (strength and
plyometrics) will give better results than
a program that only works one of them ( study ).
FORCE
The best way to add strength to the lower body is clear: do squats .
The next question would be what type of squat?
Unfortunately, many coaches still recommend the partial squat. Some because they believe that it is more secure ( it is not )
and others because they think that it simulates better the movement of the jump. But remember that you do not train squat to
work the jump technique, but to gain strength , and the best way to gain strength is with a full range of motion ( study ).
For example, this study analyzed the effect of a 10-week program with three types of squat: 1) deep, 2) deep frontal and 3)
partial. The conclusions:
The deep squat improved the vertical jump (2.5 cm), while the partial squat did not produce any benefit in the jump.
The deep squat did not have a significant effect on the explosive force, but the partial squat had a negative effect .
This result is logical: to improve the explosive force you have to train it directly, as we will see below.
In summary, do not do partial squats . If you want to improve your vertical jump, you must improve your deep squat
(with the maximum range of movement that allows you to maintain a good technique ).
SPEED OR EXPLOSIVE FORCE
The vertical jump depends on the efficiency of the nervous system, the ability to store elastic energy in muscles and
ndons and the use of the myotatic reflex .
The plyometrics improve all these components at once.
We can distinguish three types of plyometric exercises:
With high impact.
With low impact.
No impact.
All have their use. As we will see in the next installment,
I recommend using low-impact plyometrics in the warm-up or
in the first training exercises. We will focus next on the best
plyometric exercises with high impact and zero impact.
PLIOMETRICS WITH IMPACT
One of the main objectives that we pursue is to optimize the Stretch-Shortening cycle (CEA) .
The CEA works in the following way: by bending down (flexing hip, knees and ankles), your muscles and tendons stretch,
charging with elastic energy, similar to what happens when you stretch a rubber band. By reversing the movement quickly,
that energy is released, helping to propel you, allowing you to jump higher than if you start the movement from a static position.
Although all the exercises that involve jumps or explosive movements are useful in this area, we will focus on those that have
ore scientific support in terms of its usefulness for vertical jump and sports that require it, such as volleyball and basketball:
box jump, counter movement jump and depth / drop jump ( study , study , study ).
BOX JUMP
Start with a height that allows you to land in the same position in which you take off. This has more transfer to most sports.
Later incorporates higher platforms, landing in a deep squat position. The idea is to accustom the body to land in multiple
positions and situations.
COUNTER MOVEMENT JUMP (JUMP WITH COUNTERMOVEMENT)
According to studies like this is the best plyometric exercise to improve vertical jump. It is also used in many tests since, by
immobilizing the arms, it isolates the power component of the lower body.
When you practice it to improve your vertical jump you can also use the version with arms to generate more momentum.
DEPTH JUMP (DEPTH JUMP)
The jump in depth (depth jump) was invented by the Russian trainer Verkhoshansky and, according to many, is one of
the weapons used by the Soviet bloc, during the Cold War, to master the tests that required explosiveness. Another of
his 'secret' weapons was the free use of steroids, but let's get back to ours.
As we saw, one of the keys of the jump is the speed of the descent , which maximizes the accumulated elastic energy,
the miotic reflex and the activation of the nervous system ( detail ).
How to lower faster? Helping us with gravity. If we drop from a raised platform we will reach the ground with more speed and "bounce" higher.
jumpverticalmethods
Some keys to the exercise:
Do not jump from the platform . You must drop, with a slight forward angle.
Land with the tips of your feet , not flat feet.
The contact time in the ground depends on the objective, but in general it should be the minimum possible that allows you to cushion the
fall well and maximize the transfer of the elastic energy to the new jump.
You can simply perform a vertical jump or a forward jump , for example on another platform (or overcome an obstacle).
Start with low platforms (20-40 cm). Over time, add height, as long as more height allows you to jump higher. If not, you are not yet ready to
absorb more impact velocity.
Warning : Verkhoshansky called his discovery " The Shock Method " ( detail ), and did not exaggerate. If you are a beginner, do not use this
method. Gain strength and improve your jumping technique before. And if you are more advanced, do not abuse either. It is enough with 8-12
jumps per session, and no more than 2 sessions per week. In the next installment we will talk more about programming.
UNILATERAL PLIOMETRICS
To minimize possible muscle imbalances and improve stability it also includes jumps to one leg, on both sides. They can be horizontal jumps,
stairs, jump to platform, jump rope etc.
PLIOMETRIC WITHOUT IMPACT
The previous plyometrics have a direct transfer to the vertical jump, but they have a problem: your knees . High impact with high frequency
can wear them out.
To minimize problems, I propose to include exercises that allow you to boost your explosive strength without loading your joints. My two favorites:
swings with kettlebell and cleans .
SWING CON KETTLEBELL
Many ask me about the origin of the name Effect * Kettlebell , my training program with kettlebells. I put this name because during the time I was
training exclusively with them I noticed great improvement in many different areas: strength, endurance, flexibility, power ...
After reviewing many studies, the evidence is surprising: a generic training with kettlebells produces similar effects in many physical qualities that
specific training aimed at improving these qualities. This is what I call the kettlebell effect .
And again the kettlebell effect applied to the vertical jump is fulfilled . This study concludes that two weekly sessions of swings, during 6 weeks,
produce improvements equivalent to those of a specific program based on jumps.
Although the normal swing is perfectly valid, we can use a special variant to enhance the Stretch-Shorten cycle: the power swing .
As explained in Effect * Kettlebell , power swing requires two changes compared to normal swing:
Brake the kettlebell on the up , at chest height.
Accelerate the kettlebell on the descent , gravity is too slow for a revolutionary. With this we achieve an effect similar to that of the depth jump : to
maximize the ability to absorb elastic energy in the descent, to project it back into the ascent.
Remember that it is a training of power, not strength. You must print speed to the kettlebell and, for that, it can not be very heavy. As a general rule,
you should not weigh more than 1/3 of your own weight . If you weigh 70 Kg, for example, do not use a kettlebell of 24 Kg.
CLEAN
The Olympic movements are excellent for improving power. Its practitioners usually have a good vertical jump ( example ), but mastering them is a
long process. A good technique requires months of practice, diverting resources from other exercises with more immediate benefits.
If you need to improve your vertical jump in a short time, I recommend focusing on clean , the most accessible Olympic lift, with great transfer to
everything that requires explosive hip.
This study compares several types of clean and concludes that the midthigh power clean and the midthigh clean pull are the most effective for the
objective we pursue: maximum explosive strength .
In people with good technique the difference will not be relevant but, if you need to improve your jump soon, eliminate barriers: use the simplest technique.
JUMPING TECHNIQUE
There is not a single technique to jump, and you should practice in many ways. Real life does not always allow you to position yourself in an optimal position
for takeoff. But as far as possible, follow these guidelines:
To begin with, straight body and slightly arched back, with arms extended above the head. You can lean on the tips of your feet to catch some more speed.
Lower your arms violently backwards, bending at the same time the hip. When descending, bring your hip back, as if you were to do a squat. The hip flexion
should reach about 90 °, with a knee extension of about 20-30 °.
But more than the exact angles, the key is the speed of the descent, and that's where most fail. Remember Newton's 3rd law: "Every action generates an equal
and opposite reaction." The faster you go down, the higher you get.
Look up to achieve a more vertical jump. The body follows the head . If you look at the front you are more likely to jump with an angle, losing height.
If you are in a test where you must mark the jump with your hand, ensure that your arm is as vertical as possible . If you have little shoulder mobility you will lose centimeters.
The extension of the ankles is maintained throughout the flight, landing first with the tips of the feet .
HOW TO IMPROVE YOUR JUMP IN MINUTES
There are no shortcuts to develop a good vertical jump. It is a quality that requires discipline and programming. But if you need to scratch a few extra inches for a specific test,
there are a couple of simple tricks that will help you.
SECRET 1 - FREE YOUR HIP
Many complain of pain in the hip flexors the day after a jumping session. A priori it does not make much sense, since they do not participate in the propulsion. What happens then?
flexorescadera
To jump you must violently open your hip, but your flexors are opposed, especially if they are rigid by an excess of sitting time. This has two consequences:
Maximum activation of the gluteus , muscles directly involved in the jump, is inhibited . Therefore, you jump less. This is also a problem if you want to develop a good butt .
The rapid extension of the hip stretches the flexors, which by their stiffness tend to contract ( protective response of the brain ), producing unnecessary tension and pain the next day .
How can you solve this problem? Stretching the hip flexors before the test . It is not advisable to statically stretch the muscles that will generate the force ( here I explain why ),
but those who resist it.
Stretch the hip flexors before jumping (30-60 sec per side)
This study shows that stretching the hip flexors before the vertical jump produces a slight advantage, take advantage of it.
It is based on taking advantage of the so - called post-activation potentiation (PAP ): when applying a high and brief load to the muscle, its immediate potency increases ( detail ).
How to apply PAP to improve the score in a test? Easy, according to this study . Perform a series of 4-5 squat repetitions, using 70-90% of your 1RM. Wait 4-8 minutes and try your jump.
If you use 70% of your 1RM the peak performance will be closer to 4 minutes, and closer to 8 minutes if you opt for 90% of your 1 RM.
Why this window of 4-8 minutes? The potentiation is maximum if you let go a few minutes so that the fatigue disappears . But if you wait more than 10-12 minutes the potentiation disappears.
PotentiationPostActivation
Fuente: Factors Modulating Post-Activation Potentiation and its Effect on Performance of Subsequent Explosive Activities
The ideal is to experiment to find what works best for you. The difficult part: access to a squat rack and be able to perform the test at the exact moment.
That's all for today. In the next installment I will detail a specific training program to improve your vertical jump and show advanced techniques to measure it.
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