Things you must be doing to increase your vertical jump, this is 90% of what you need to know:
ACCUMULATE A HISTORY OF JUMPING
If you want to get better at jumping – jump!
It would be awesome if we could practice 100s of jumps everyday, but our quadriceps tendons wouldn’t be happy.
Around 50 maximal jumps per week for years upon years and you’ll see your jump height increase
TRAIN WITH INTENT
When it comes to training for jump height your jump training and strength work should be performed with maximal intent
Lift the bar fast, reach for the sky when you jump and measure your jump height – feedback is invaluable
VOLUME THROUGH ELASTIC JUMPS
Don’t train like a powerlifter with a few box jumps sprinkled in
Primarily focus on explosive, elastic activities and use strength training as another tool
Play lots of sports, sprint, skip and do lots of low intensity jumps
SQUAT STRENGTH
2 x bodyweight back squat is a good long-term goal for most
However, don’t chase a 2 x bodyweight back squat at the expense of jump and elastic training
Utilise a minimal effective dose approach to getting stronger, something like easy strength works great
STAY HEALTHY
The number 1 thing we can do is accumulate a history of jumping, we need to be healthy in order to do this
Sleep 8hrs+ a night, eat protein and veg at every meal, monitor training volume (don’t suddenly spike), create balanced training programmes and strength tendons (isometrics work great)
If this helped, please share and follow me on instagram @jtperformance
Huge shoutout to Jump Science who has influenced my practice over the years, and help me increase countless peoples verts.
Haha, great advice!
It seems pretty obvious that the best way to jump higher is just practice jumping, but often simple is better. Most plyometric exercises incorporate jump-specific movements within the exercising motion, making the results transfer over better when actually jumping.