Build Power and Speed with Horizontal Jumps

There is a positive correlation between vertical and horizontal jumps (broad jumps, standing long jumps) and muscular performance in athletes, according to research from the Journal of Strength and Conditioning Research (JSCR).

At our facility, we favor contrast training — a strength exercise immediately followed by a biomechanically similar power (explosive) exercise; for example, the squat followed by the squat jump.  Our athletes perform vertical and horizontal jumps, and plyometrics as the preferred modes of lower-body power training.

In the JSCR study, both vertical and horizontal jumps showed a significant correlation to sprint speed.  Bilateral and unilateral (single-leg) countermovement jumps, drop jumps, and squat jumps improved muscle architecture and sprint performance.

Unilateral jumps appear to have an even larger correlation to sprint speed than their bilateral counterparts.

In addition to the aforementioned benefits of vertical and horizontal jumps, they are beneficial and effective for injury risk reduction, given their appropriate focus on deceleration and landing mechanics.

Based on this information, strength and conditioning professionals can further improve their athletes’ performance by incorporating horizontal jumps — including unilateral jumps — into their training regimen.

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6 Ways to Jump Higher

The ability to get up off your feet is obviously important in sports like basketball and volleyball.  But what about other sports?  Well, since your vertical jump is an indicator of your lower-body explosive power (and since lower-extremity strength and power is important for virtually all sports), it’s in every athlete’s best interest to develop his/her vertical jump performance.

Here are 6 ways to improve your vertical jump:

1. Get stronger.  Jumping is about pushing your body away from the ground.  The stronger you are through the hips and legs, the greater the force you can generate against the ground.  Exercises like squats, deadlifts (we like using the trap bar), glute-ham raises (on the bench or manual resistance), and Romanian deadlifts should be incorporated into your training plan.
2. Develop your “fast-twitch” muscle fibers.  Your fast-twitch muscles are your body’s largest and have the most growth potential.  They are responsible for maximum effort jumps, sprints, and lifts.  However, to produce movement, your body recruits muscle fibers in an orderly progression from smallest to largest.  That means, in order to activate your fast-twitch muscle fibers, you must work at about 70% or more of your capacity (we benchmark at about 80% of an athlete’s 1RM) – heavy weight, low repetitions for most exercises.
3. Contrast training.  This strategy will help you accelerate the development of lower-extremity strength and power (and it will also wear you out!).  Contrast training involves performing a strength exercise, immediately followed by an explosive movement.  An example would be to do a set of squats and proceed, without rest, to a set of squat jumps.
4. Push the Prowler.  We love the weighted sled for the development of hip/leg drive, strength, and power.  You can push it and/or pull it, and adjust the weight to the needs and abilities of each individual athlete.  We use the Prowler as a workout “finisher” for many of our athletes, especially during their off-season training phase.
5. Plyometrics.  Once you’ve built a strong foundation through strength training, it’s time to add plyometric exercises to your workout.  Plyometric training involves exercises that enable a muscle to reach maximum strength in as short a time as possible, using something called the Stretch-Shortening Cycle (SSC).  SSC is basically an eccentric(lengthening) muscle movement rapidly followed by a concentric(shortening) contraction.  Examples of plyometric exercises are box jumps, depth/drop jumps, hurdle jumps, and even jumping rope.
6. Steer clear of injury.  Vertical jump training should include landing mechanics, since research shows that most non-impact knee injuries result from landing and/or cutting instability.  Balance and stability exercises are important additions to any vertical jump training program.  Biomechanical considerations, such as knee flexion, knee alignment, and hip motion should be closely observed.

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Squat Deeper, Jump Higher

Want to improve your vertical jump?  Don’t cheat your range of motion when doing the squat exercise.

The parallel squat (thighs parallel to ground in “down” position) is more beneficial for subsequent jump performance than the quarter- or half-squat, according to a recent study in the Journal of Strength and Conditioning Research.

The authors suggest that the greater the depth of the squat, the greater the increase in gluteus maximus activation and work produced, which is responsible for the increased jump performance.

The study also cites an increase in postactivation potentiation as it relates to back squat depth.  Postactivation potentiation refers to increased muscular force generation after previous muscular activity.

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Weak Men Can’t Jump

First of all, I must admit that I “stole” the title for this blog from a t-shirt I saw last summer while at Cedar Point with my daughters and their friends.  Obviously, it’s a clever play on a similar phrase.  But it’s also true, with regard to the relationship between lower-extremity strength and explosive power, and vertical jump.

Whenever I acquire a new client, I like to discuss his or her training goals.  I feel that the better I understand an athlete’s motivation for training — and what he or she hopes to derive from it — the better I can be a resource for that individual’s development and, ultimately, success.

I’ve found that tops on the list of basketball and volleyball players, and track and field “jumpers,” is the desire to increase their vertical jump.  My advice is always the same, based on volumes of research from the field of exercise science and human performance:  If you want to improve your lower-body explosive strength and increase your vertical jump, hit the weight room and focus on heavy-weight/low repetition squats and squat type exercises, and plyometrics.

Avoid the vertical jump programs that promise huge increases in your vertical jump in a relatively short period of time.  They’re mostly a waste of time and money.  You have to put in the work necessary to improve anything, including your vertical jump.  Understand that not everyone has the potential to jump like a young Michael Jordan, but everyone does have the ability to improve upon his or her jumping ability.  The goal should be to improve on your own current abilities, and not to compare yourself with what someone else can do.  Make sure you do your “homework” and consult with a knowledgeable, experienced strength training professional, who can direct and supervise your training efforts.

Olympic lifts (cleans and snatches); plyometric exercises (squat jumps and box jumps); traditional strength training exercises (squats and deadlifts); and non-traditional strength training exercises (kettlebell swings and tire flips) are all examples of exercises that can help you improve your vertical jump ability.

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Add Squats to Run Faster

At my facility, we encourage squats— and squat-type exercises — to improve sprint performance.  Research has also shown that squats can improve vertical jump and agility performance in athletes who perform the exercise regularly (athletes who swim, throw, and swing can also benefit from squats, which covers just about everyone).  Squats are a great choice to build the strength and power necessary to generate force against the ground, which is integral to speed, agility, and jump performance.

Recently, the Journal of Strength and Conditioning Research further corroborated the relationship between squats and sprint speed.  In their study, researchers found that athletes who did squats increased their sprint speed by 10% compared with those who did not do the exercise.

In addition to the Barbell Back Squat (pictured), try these squat variations:

• Dumbbell Goblet Squat
• Split Squat
• Sumo Squat
• Front Squat
• Single-Leg Squat

Get STRONGER, Get FASTER!

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Speed Development Starts in the Weight Room

Every summer, I get scores of calls and emails from athletes (and parents of athletes) asking me if I can help with speed development in preparation for fall and winter sports.  Invariably, they all want me to focus on the same thing — running form, mechanics, and technique.  They feel that if I can correct and improve mechanical shortcomings, speed will improve.

I don’t dispute that running form is important, but it should be viewed as the “fine-tuning” and not the main area of focus.  I train some very fast athletes whose technique isn’t exactly “textbook” perfect.  Same goes for my highest vertical jumpers and quickest, most agile athletes.  But all the fastest athletes I train have something in common: Strong, powerful hips and legs.  They all have the ability to generate a lot of force against the ground to propel themselves forward (upward, laterally, etc.).

In his article, Why Power Development Must Come Before Speed Work, strength coach Rick Scarpulla asserts that “Power can overcome a lack of technique to an extent, but technique cannot overcome a lack of power.”

If you want to lay the groundwork for speed development, start in the weight room.  Once you have built a solid foundation of functional strength and power with exercises like squats, deadlifts, Romanian deadlifts, glute-ham raises, and plyometrics, then it’s time to break out the cones, hurdles, and ladders, and hit the track or turf for your field work.

Get STRONGER, Get FASTER!

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Improve Your Vertical Jump Performance with Jump Training

The improvement of an athlete’s vertical jumping ability can contribute significantly to overall sports performance.  Basketball and volleyball players are obvious examples of athletes who benefit from the ability to execute a strong vertical jump (VJ).  However, most other athletes can also benefit from jump training, because many sport-specific movements rely upon extension of the hip, knees, and ankles (triple extension).

Vertical jumps use a forceful and rapid concentric (pushing) action of the leg muscles to create separation from the ground.  Fast-twitch (Type IIa) muscle is a major determinant of force production.  For more on fast-twitch muscle development, please refer to Developing Fast-Twitch Muscle to Improve Power Output.

The following are examples of different types of jumps that can help you improve your strength, explosive power, and athleticism:

A squat jump (SJ) is a vertical jump from a static start.  From the static start position, maximal concentric muscular action is exerted, using triple extension.  You can further improve force development by adding resistance (an external load), such as a hex barbell, dumbbells, or weighted vest.

A countermovement jump (CMJ) starts with a movement in the opposite direction of the jump, followed by an explosive upward movement.  In addition to loaded squat jumps, this movement is executed in Olympic lifts, such as high pulls, power snatches, and power cleans.

The one-step approach jump (1-step AJ) is an exercise where an athlete takes a step forward into a CMJ.  An example of the 1-step AJ is a volleyball player approaching the net during the execution of a spike.  It’s preferable to incorporate the 1-step AJ into an athlete’s jump training only after the athlete has demonstrated the ability to perform a technically correct SJ and CMJ.

Depth jumps (DJ) are a type of plyometric exercise that use potential energy and the force of gravity to store energy in the muscles and tendons.  The DJ is performed by having the athlete step off an elevated platform, landing, then reversing the movement into a powerful, vertical jump.  Depth jump training is a common training modality for improving lower extremity power and speed.

Jump training should always incorporate proper landing mechanics: The athlete should focus on landing with hips down and back; knees bent and pointing straight ahead; and on the entire surface of the foot (not only on the balls of the feet)

Athlete’s who engage in both strength training and VJ exercises have a better chance of improving their VJ performance to a greater degree than those who only strength train or jump train independently.

Get STRONGER, Get FASTER!

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Combined Plyometric Training Improves Performance

Single-Leg Box Jump

Single-Leg Hurdle Hop

Most plyometric training focuses on bilateral, vertical exercises (nothing necessarily wrong with that).  We hop and jump with two feet, in a mostly vertical plane (straight up).

Adding unilateral, horizontal, and lateral plyometric exercises is a great way to accelerate the development of explosive power, balance, and muscular endurance, according to multiple studies in the Journal of Strength and Conditioning Research.

It’s pretty simple to incorporate unilateral (single-leg), horizontal (forward), and lateral (side-to-side) plyometric exercises into your training, once you’ve become comfortable and proficient with more traditional plyometric exercises.

When performing unilateral plyometric exercises, it’s important to start with a low intensity level and degree of difficulty.

If you’re already doing bilateral, vertical hops and jumps as part of your training, try adding single-leg vertical, lateral, and forward hops and jumps to your routine, on flat ground.  As your strength and balance improves, add low hurdles and plyo boxes to the mix.

Get STRONGER, Get FASTER!

Your thoughts?

Build Power and Speed with Horizontal Jumps

There is a positive correlation between vertical and horizontal jumps (standing long jumps) and muscular performance in athletes, according to research from the Journal of Strength and Conditioning Research (JSCR).

At our facility, we favor contrast training — a strength exercise immediately followed by a power (explosive) exercise; for example, the squat followed by the squat jump.  Our athletes perform vertical and horizontal jumps, and plyometrics as the preferred modes of lower-body power training.

In the JSCR study, both vertical and horizontal jumps showed a significant correlation to sprint speed.  Bilateral and unilateral (single-leg) countermovement jumps, drop jumps, and squat jumps improved muscle architecture and sprint performance.

Unilateral jumps appear to have an even larger correlation to sprint speed than their bilateral counterparts.

Based on this information, strength and conditioning professionals can further improve their athletes’ performance by incorporating horizontal jumps — including unilateral jumps — into their training regimen.

Get STRONGER, Get FASTER!

Your thoughts?

6 Ways to Jump Higher

The ability to get up off your feet is obviously important in sports like basketball and volleyball.  But what about other sports?  Well, since your vertical jump is an indicator of your lower-body explosive power (and since lower-extremity strength and power is important for virtually all sports), it’s in every athlete’s best interest to develop his/her vertical jump performance.

Here are 6 ways to improve your vertical jump:

1. Get stronger.  Jumping is about pushing your body away from the ground.  The stronger you are through the hips and legs, the greater the force you can generate against the ground.  Exercises like squats, deadlifts (we like using the trap bar), glute-ham raises (on the bench or manual resistance), and Romanian deadlifts should be incorporated into your training plan.
2. Develop your “fast-twitch” muscle fibers.  Your fast-twitch muscles are your body’s largest and have the most growth potential.  They are responsible for maximum effort jumps, sprints, and lifts.  However, to produce movement, your body recruits muscle fibers in an orderly progression from smallest to largest.  That means, in order to activate your fast-twitch muscle fibers, you must work at about 70% or more of your capacity (we benchmark at about 80% of an athlete’s 1RM) – heavy weight, low repetitions for most exercises.
3. Contrast training.  This strategy will help you accelerate the development of lower-extremity strength and power (and it will also wear you out!).  Contrast training involves performing a strength exercise, immediately followed by an explosive movement.  An example would be to do a set of squats and proceed, without rest, to a set of squat jumps.
4. Push the Prowler.  We love the weighted sled for the development of hip/leg drive, strength, and power.  You can push it and/or pull it, and adjust the weight to the needs and abilities of each individual athlete.  We use the Prowler as a workout “finisher” for many of our athletes, especially during their off-season training phase.
5. Plyometrics.  Once you’ve built a strong foundation through strength training, it’s time to add plyometric exercises to your workout.  Plyometric training involves exercises that enable a muscle to reach maximum strength in as short a time as possible, using something called the Stretch-Shortening Cycle (SSC).  SSC is basically an eccentric (lengthening) muscle movement rapidly followed by a concentric (shortening) contraction.  Examples of plyometric exercises are box jumps, depth/drop jumps, hurdle jumps, and even jumping rope.
6. Steer clear of injury.  Vertical jump training should include landing mechanics, since research shows that most non-impact knee injuries result from landing and/or cutting instability.  Balance and stability exercises are important additions to any vertical jump training program.  Biomechanical considerations, such as knee flexion, knee alignment, and hip motion should be closely observed.

Get STRONGER, Get FASTER!

Your thoughts?