How to jump higher on concrete
When adapting this training for concrete, it is important to gradually increase intensity, allow for recovery, and pay close attention to any pain or discomfort in order to prevent injury.
BETJRZYApr 28, 20254 MIN READ
How to Jump Higher on Concrete
Jumping on concrete presents unique challenges and opportunities for athletes aiming to improve their vertical jump. Here's what you need to know to maximize your jump on this rigid surface:
Plyometric Training on Concrete
- Adaptations: Plyometric jump training (PJT) on rigid surfaces like concrete can induce specific adaptations in jump-related biomechanical variables.
- Drop Jump Height: A study showed that drop jump (DJ) height improved significantly after PJT on a rigid surface. This improvement may be related to the increased ground impact force experienced when landing on concrete.
- Reactive Strength Index: One study found that plyometric training on a hard surface resulted in greater gains in drop jump reactive strength index.
Muscle Activation
- Tibialis Anterior: A study found a significant decrease in the activation of the Tibialis Anterior muscle after a fatiguing protocol on a concrete surface.
Surface Considerations
- Impact Forces: Rigid surfaces like concrete can increase ground impact forces during landing.
- Muscle Fatigue: One study couldn't confirm that a less-absorbing concrete surface had a more significant effect on muscle fatigue than a synthetic surface.
Maximizing Jump Height
- Countermovement: Utilizing a countermovement, which involves a quick crouching action before jumping, can improve jump height. This is attributed to the stretch-shortening cycle.
- Arm Swings: Executing arm swings during the takeoff phase can increase jump height.
- Technique: Proper jumping technique can affect your score.
Read: What is a good vertical jump?
Sample Plyometric Training Schedule for Wooden Surfaces
The following plyometric drills can be adapted for a concrete surface:
- Double Leg Bound
- Alternate Leg Bound
- Double Leg Box Bound
- Double Leg Pace Hop
- Single Leg Pace Hop
- Side Hop
- Squat Jump
- Knee-Tuck Jump
- Split Jump
- Side Jump
When adapting this training for concrete, it is important to gradually increase intensity, allow for recovery, and pay close attention to any pain or discomfort in order to prevent injury.
Important Considerations
- While PJT on concrete may offer benefits, it's important to consider the increased impact forces and potential for injury.
- Ensure proper warm-up and technique to mitigate risks.
- Listen to your body and adjust the intensity and volume of training as needed.
- A prior study suggests that PJT on wooden and synthetic surfaces can significantly improve vertical and horizontal jump performance.
- Depending on the needs of the athlete, one surface may be preferable over another in order to maximize the benefits of PJT.
Read: Agility training drills
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