Jump higher - video tutorials

Jump Higher: Video Tutorials for Enhanced Vertical Leap

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Want to increase your vertical jump? Video tutorials can offer visual demonstrations of techniques and exercises to help you reach new heights. Here's a breakdown of valuable exercises and tips from various video resources:

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1. Proven Techniques and Drills

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• Ankle Rocker Pop: Stand on a jump pad and go into an ankle rocker position, bending the ankles forward while keeping the torso vertical. Hold for a count and jump.
  • Second Set: From the same starting position, when you can't go down any further, allow your hips to push back so that your shins and torso are parallel, then jump. This is usually higher than the first set.
  • Third Set: Perform the movement in a counter jump fashion.
• MVP Shuttle: Lie on your side with your foot underneath your hip, squatting so the shin comes forward and hip bends slightly. Do a single-leg jump from that position, trying to return to the same position upon landing.

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2. Techniques from a World Record Holder

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• Achilles Tendon Training: Perform calf raises against a weight that you can't move. Aim for five sets of five seconds, pushing as hard as you can with enough rest between sets.
• Quarter Squats: Quarter squats can be effective at making you faster and helping you jump higher. Focus on moving as fast as possible.
• Approach Practice: Practice your stepping approach. A great way to do this is by first dunking a tennis ball, then a volleyball, then a basketball, and progressively working towards getting two hands above the rim.
• Unilateral Strength Training: Get strong on one leg to improve your one or two-leg approach jump. Good exercises include Bulgarian split squats, focusing on moving the bar quickly, and single-leg calf raises, done explosively.

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Read: How to jump higher on concrete

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3. Plyometric and Jump Training

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• Depth Jumps: Step off of a box, absorb the ground contact force, and then jump up again.
• Kneeling Jumps: Start on your knees, drive through your hips, and explode onto your feet, landing in an athletic stance. Variations include kneeling jump into a vertical jump, broad jump, and lateral bound.
• Maximum Height Jumps: Practice backboard touches, rim touches, or dunks, challenging yourself to reach maximum height. Use a vertical jump, one-step jump, or three-step jump.
• Vertical Jump Program: Consider following a structured program that incorporates loaded jumps and squats before progressing to depth jumps.

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4. Testing and Progression

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• Weekly Testing: Test your vertical jump weekly to monitor progress. Use a Vertec device or, alternatively, chalk or tape on a wall to measure the difference between your reach and jump height.
• Three-Phase Program: A structured program should progress through phases, starting with a foundation of strength and progressing to more specific exercises.

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Read: What is a good vertical jump?