Studies are showing that a plyometric program that runs along side a weight training program produces optimum results. However… there is one type of training that seems to increase vertical jump the most…Ĭombining weight training with plyometric training.

There is little to separate the three training methods when it comes increasing vertical jump performance. For more details on this type of training see the plyometrics article. It “bridges the gap between strength and speed”. Plyometrics is the most commonly used training method to increase vertical jump power. Perhaps a better solution is to… Increase Vertical Jump Power With Plyometric Training The challenge is that many dynamic weight training skills are complex and require experience, coaching and proper facilities. Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability. As the athlete improves and lifts more weight, the component of speed is not affected. To execute these movements successfully a great deal of speed is required. Olympic lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises. Lighter loads (30% 1-RM) are used and the resistance is accelerated explosively through the full range of motion. Onto the second method… Increase Vertical Jump With Dynamic Weight TrainingĪn example of a dynamic weight training exercise is the jump squat. Here’s the key though…Īs an athlete improves and is able to lift more weight, the speed of movement decreases and so does power output. For experienced strength training athletes wishing to improve their vertical jump, traditional weight training is the least beneficial of the three methods.įor beginners to strength training, traditional weight training exercises provide a safe, accessible and highly effective way to increase vertical jump power. So…Ī weight training program that improves your maximal strength can improve you power and increase vertical jump ability. Power is a combination of strength and speed (Power = Strength x Speed). The principle fitness component of vertical jumping is power. Why is this method an effective way to increase vertical jump ability? Heavy loads (80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength. This method incorporates exercises such as squats, lunges, leg presses and toe raises. Increase Vertical Jump Power With Traditional Weight Training Increase Vertical Jump Power With Plyometric Training.Increase Vertical Jump With Dynamic Weight Training.Increase Vertical Jump Power With Traditional Weight Training.

Best vertical jump programs