The Bottom Line:
- As an Olympic strength coach, I have coached athletes at 10 World Championships and will be coaching at my second Olympics this summer. I help athletes and coaches develop comprehensive strength training programs that lead to state championships, national championships, and college scholarships.
- I’m going to share 12 plyometric exercises that you can use to jump higher, starting with a simple seated box jump, which can be made more challenging by adding a tuck jump.
- Plyometrics and weightlifting derivatives both play a significant role in increasing vertical jump and speed, so I recommend a progressive approach that starts with basic exercises like squats and front squats, then moves to weightlifting derivatives, and finally builds up to high-speed plyometric exercises.
- One of my favorite exercises is the bound to pogo hop, which is a challenging movement that requires projecting forward, decelerating with the foot in front, and then rapidly hopping. This is great for sports that involve changing direction.
- Depth drops, where you drop from a height and land with control, can also be used to build strength and stiffness in the joints, and can be progressed to depth drop to bounds, single-leg bounds, and even depth drop to hurdle hops over time.
Seated Box Jumps and Tuck Jumps
Exploring Seated Box Jumps and Tuck Jumps
The seated box jump is a simple yet effective exercise that can be used to increase your vertical jump. This movement focuses on transferring force vertically, with the goal of getting as high as possible. One advantage of the seated box jump is the ability to adjust the box height to target specific weaknesses. For example, if an athlete struggles with depth in the back squat, the box height can be lowered to work on that particular range of motion.
To perform the seated box jump, start by sitting on a box, chair, or bench. Explosively drive through your heels, extending your hips and knees to propel yourself upwards. Land softly back on the box, absorbing the impact through your legs. Aim for 5 sets of 3 repetitions, focusing on maximum height with each jump.
To add an extra challenge, you can incorporate tuck jumps into the routine. After completing a few seated box jumps, transition into tuck jumps. From the seated position, explosively jump up, bringing your knees towards your chest. Land softly and repeat.
Integrating Horizontal Force Production
Another aspect of jumping higher is the ability to transfer force horizontally. You can incorporate this by adding a bound or jump after the seated box jump or tuck jump. After the vertical jump, land and immediately bound forward, focusing on projecting your body in a horizontal direction.
Alternatively, you can start with a seated box jump or tuck jump, and then directly bound forward off the box. This combination of vertical and horizontal force production can be highly beneficial for sports that require rapid changes of direction, such as basketball, volleyball, and other court-based activities.
Progressions and Variations
As you become more proficient with the seated box jump and tuck jump exercises, you can explore more advanced progressions. One option is to incorporate a single-leg depth drop into a bound. Start by dropping off a box or platform, land on one leg, and then immediately bound forward. This challenges your ability to absorb and transfer force through a single limb.
Another progression is the depth drop to hurdle hop. After the depth drop, perform a series of quick, reactive hops over a low hurdle or barrier. This exercise requires a high level of joint stiffness and the ability to rapidly generate force.
Remember, the key to improving your vertical jump is to gradually progress through these exercises, allowing your body to adapt and become more efficient at producing and transferring power. Consistency and patience are crucial, as these plyometric movements take time to master.
Pogo Hops and Bound to Pogo Jumps
Mastering the Pogo Hop: Developing Explosive Power
The pogo hop, also known as the Solus jump, is a powerful plyometric exercise that can significantly enhance your vertical jump. This dynamic movement requires precise execution and a keen focus on proper technique to maximize its benefits.
Engaging the Ankle and Knee Joints
When performing the pogo hop, it’s crucial to maintain a rigid ankle and slight knee flexion. This positioning allows for efficient energy transfer and the creation of a coiled spring-like action. Avoid being flat-footed or locking out the knee joint, as this can limit the explosive power generation. Instead, focus on grounding from the middle of the foot forward, engaging the ankle and knee joints to create a powerful, reactive movement.
Incorporating Arm Swing for Increased Momentum
One common issue with athletes struggling to jump higher is a lack of athleticism and coordination. The pogo hop can help address this by teaching the proper arm swing mechanics. As you perform the pogo hop, pay close attention to your arm movements, ensuring they are synchronized with the leg drive. The arm swing not only helps generate additional momentum but also enhances the overall coordination and body awareness required for explosive jumping.
Gradually increase the height of your pogo hops and aim to minimize the time spent on the ground between each repetition. This will lead to the development of impulse, a critical component of vertical jump performance. Additionally, you can progress the exercise by incorporating a bound into the pogo hop, further challenging your ability to change direction and transfer force horizontally and vertically.
Remember, mastering the pogo hop takes time and consistent practice. Incorporate this exercise into your training regimen, gradually building up the volume and intensity over several weeks or months. By dedicating yourself to this plyometric movement, you’ll witness significant improvements in your vertical jump and overall athletic explosiveness.
Depth Drops and Progression to Hurdle Hops
Mastering Depth Drops and Progression to Hurdle Hops
Depth drops are a powerful plyometric exercise that can significantly enhance your vertical jump. The key is to execute them with proper form and progress gradually. Start by dropping from a height of around 12 inches, focusing on landing with control and absorbing the impact through your joints. Avoid simply “plopping” down, as that can indicate a lack of joint stiffness. Instead, aim to put on the brakes with eccentric force, demonstrating your body’s ability to handle the landing.
As you become more comfortable with the depth drops, you can progress to depth drop to bounds. This involves dropping down and immediately exploding into a horizontal bound. You can make this a competitive exercise, challenging your training partner to see who can jump the farthest. This not only builds power but also helps you transfer force from a vertical to a horizontal plane.
The next step in the progression is the depth drop to single-leg bound. This targets any imbalances between your right and left legs, allowing you to identify and address any weaknesses. Perform the depth drop and then bound off of a single leg, alternating sides to assess and improve your unilateral power.
Finally, the pinnacle of this progression is the depth drop to hurdle hop. After mastering the previous exercises, you can now incorporate hurdles into the mix. Drop down, land, and then immediately hop over a series of hurdles, maintaining a rigid, springy posture throughout. This advanced plyometric exercise demands a high level of coordination, reactivity, and explosive power, making it a valuable tool for athletes seeking to maximize their vertical jump.
Remember, progress through these exercises gradually, allowing your body to adapt and build the necessary strength and neuromuscular control. Consistent training, coupled with proper technique, is the key to unlocking your full jumping potential.
Weightlifting Derivatives and Plyometrics for Vertical Jump
Mastering Weightlifting Derivatives for Explosive Power
Weightlifting derivatives are a crucial component in the pursuit of a higher vertical jump. These exercises not only develop raw strength but also translate that power into explosive, vertical force production. One of the key weightlifting derivatives we’ll explore is the power clean. The power clean is a dynamic, full-body movement that requires proper technique and timing to execute effectively. By incorporating power cleans into your training regimen, you’ll see significant improvements in your ability to generate force from the floor and transfer that energy into a vertical jump.
Plyometric Progressions for Rapid Impulse Development
Alongside weightlifting derivatives, plyometric exercises play a vital role in enhancing your vertical jump. Plyometrics are all about developing the ability to rapidly produce force and transfer that force into explosive movements. One of the plyometric exercises we’ll focus on is the depth jump. The depth jump involves stepping off a box or platform and immediately rebounding into a maximum-effort vertical jump. This exercise challenges the stretch-shortening cycle, which is crucial for developing the rapid impulse needed for a higher vertical leap.
Integrating Weightlifting and Plyometrics for Optimal Results
To achieve the best results in improving your vertical jump, it’s essential to integrate both weightlifting derivatives and plyometric exercises into your training program. By developing a solid foundation of strength through weightlifting, you’ll create the necessary power output to then translate into explosive, vertical movements through plyometric training. This synergistic approach will allow you to maximize your vertical jump potential and unlock new heights in your athletic performance.
Building a Comprehensive Strength Training Program
Developing Explosive Power Through Weightlifting Derivatives
While plyometric exercises play a crucial role in enhancing vertical jump performance, it’s important to recognize that traditional strength training exercises, particularly weightlifting derivatives, can also be highly effective in this regard. Research has shown that both plyometrics and weightlifting derivatives can significantly improve vertical jump ability.
When building a comprehensive strength training program, it’s beneficial to start with a solid foundation of proper squat mechanics and front squat proficiency. This lays the groundwork for progressing to more advanced weightlifting derivatives, such as the clean and jerk, snatch, and their variations. These exercises not only develop raw strength but also translate into the explosive power required for impressive vertical jumps.
Incorporating Reactive Strength Exercises
After establishing a strong foundation with weightlifting derivatives, the next step is to incorporate reactive strength exercises. These exercises are designed to train the athlete’s ability to react quickly and generate force under load. Examples include depth drops, depth drop to bounds, and single-leg depth drop to bounds. These exercises challenge the athlete’s ability to absorb and transfer force, which is crucial for maximizing vertical jump performance.
Progressing to Advanced Plyometric Exercises
Once the athlete has developed the necessary strength, power, and reactive capabilities, it’s time to integrate advanced plyometric exercises into the training program. Exercises such as pogo hops, bound to pogo hops, and depth drop to hurdle hops require a high level of coordination, explosiveness, and neuromuscular control. These exercises should be introduced gradually, allowing the athlete to adapt and master the technique before progressing to more complex variations.
The key to building a comprehensive strength training program for vertical jump enhancement is to follow a progressive approach, starting with foundational exercises and gradually increasing the complexity and intensity over time. This systematic development of strength, power, and reactive capabilities will ultimately lead to significant improvements in the athlete’s vertical jump performance.
