The Science of Strength Training for Vertical Jump and Change of Direction

The Science of Strength Training for Vertical Jump and Change of Direction:

What is the Best Way To Improve Your Vertical Jump?

There are many reasons why one would want to increase their vertical jump (VJ). One reason might be to improve their performance in sports such as basketball or football. Another reason could be because it helps them perform better at work. A third reason could be because they want to become a professional athlete like LeBron James or Michael Jordan. However, there are other reasons why one may want to improve their VJ. For example, some people may have a fear of heights. If so, then perhaps training for their vertical jump will help them overcome this fear. Some people might want to get into shape and exercise regularly. Perhaps strength training exercises will help them achieve these goals too. There are others who just enjoy exercising and want to do it every day without any particular goal in mind. They may wish to build up their endurance and stamina. Finally, there are those who simply want to look good while doing it. These people might benefit from strength training exercises that involve compound movements such as squats, deadlifts, bench presses and rows.

How Much Should You Train For Your Vertical Jump?

It depends on your age, height and weight. Generally speaking, the older you are the less time you need to spend working out for your VJ. Younger individuals should spend more time training than older people. Younger people also have more healing capabilities than older people do. Typically, males need to spend more time working out than females. This is due to the fact that males, on average, have less endurance and stamina than women. In addition, men are typically larger than women. This means that they require more energy and must consume more food in order to sustain their body weight.

The Science of Strength Training for Vertical Jump and Change of Direction

This is a good question and there’s a simple answer: you should lift heavy. This means that you’ll be engaging in compound exercises with free weights such as barbells, dumbbells, kettlebells, and weight plates. You could also use your own body weight by doing exercises like pull-ups, push-ups, dips, lunges, squats, and sit-ups.

Using free weights is preferred because they are more effective for developing strength, muscle, power, and endurance when compared to other forms of exercise such as aerobics, running, and anything that uses a machine. There’s really no need to do anything besides the basics for jump training. It’s best to focus on one thing at a time.

How Can You Increase Your Vertical Jump?

It is important to stretch before doing any exercise for your VJ. Stretching prepares your muscles for the physical activity that is about to come. It helps prevent them from getting injured and also helps them recover from fatigue after you have trained. It is also a good idea to warm up by doing some jogging, running, or marching in place for at least 3-5 minutes before you start your training program. After you are done, it is equally important to cool down and stretch again for at least 2-3 minutes.

The Best Exercises to Increase Your Vertical Jump

There are several exercises that can be done to increase your vertical jump. However, most of them only work on one aspect of the vertical jump: the drive phase, the leap phase, or the explosion phase. Since each phase of the VJ has its own set of muscles responsible for it, you should do training programs that target each of these muscles if you truly want to increase your vertical jump height.

The Drive Phase of Your Vertical Jump

This phase happens right before you jump and involves the muscles that pull your body upwards. The best exercises to develop these are: Box Jumps

You can perform this using a bench, stair, or anything that is broad and high enough for you to stand on and jump onto. Step or jump up onto the box with two feet. As soon as both feet are on the platform, explosively push your body upwards while extending your knees and hips.

Try to land on both feet. As soon as you land, step or jump off the box and continue. Step Ups

Perform this exercise the same way you do with the box jumps, except instead of jumping onto the platform, step up with one foot and then the other. As soon as both feet are on the platform, jump up and extend your knees and hips while pushing your body upwards. Continue alternating which foot you place on the platform.

Plyometrics

The Science of Strength Training for Vertical Jump and Change of Direction - | Gym Fit Workout

These are exercises that require you to jump and land in order to build strength and power in the muscles. These exercises include: Box Jumps Using a box that is 12-24 inches high, stand on top of it with both feet and then step or jump off the platform with two feet. As soon as your feet touch the ground, readjust and get prepared to jump again.

Continue this process until you have done at least 10 reps. Make sure that you land softly with the knees bent and hips out squarely.

Tuck Jumps Stand with your legs shoulder width apart and arms at your sides. Bend your knees and lower your body into a crouching position. Then explosively jump up with arms extended straight above your head while also turning your toes out and extending your knees.

Tap the floor lightly with your toes before repeating. After each rep, lower the knee to the floor and then extend it again before jumping up.

Do 10 reps of this. After which, you can rest before doing another set. Power Skipping

Begin by jumping rope and use the momentum created by the rope to help you jump higher when you skip over it. Land on both feet right after the jump and immediately jump again as soon as both feet have touched the floor. Do this as fast as you can while maintaining control.

Continue for at least 1 minute and then rest before doing another set.

The Leap Phase of Your Vertical Jump

This phase involves the muscles that you use to push your body upwards. The best way to train these muscles is by doing exercises that involve a lot of arm action such as: Plyometric Push-ups Do this just like regular push-ups except when you push your body upwards, try to release the floor with one or both hands. Aim for 3 sets of 10 reps.

The Science of Strength Training for Vertical Jump and Change of Direction - gym fit workout

Foot Push-ups This is similar to the regular push-up except you stand a few feet away from the floor with your arms extended towards it. Using just your hands and arms, push your body up and then back down to the position you started in without touching the floor.

Exercise Ball Chest Presses This is similar to a regular bench press except you place both of your knees and legs on top of a stability ball while your back is firmly pressed against the floor.

Sources & references used in this article:

Understanding change of direction ability in sport by M Brughelli, J Cronin, G Levin, A Chaouachi – Sports medicine, 2008 – Springer

A Comparison of isometric midthigh-pull strength, vertical jump, sprint speed, and change-of-direction speed in academy netball players by C Thomas, P Comfort, PA Jones… – … journal of sports …, 2017 – journals.humankinetics.com

Relationships between sprinting, agility, one-and two-leg vertical and horizontal jump in soccer players by J Yanci, A Los Arcos, J Mendiguchia… – … : International journal of …, 2014 – hrcak.srce.hr

The effect of standard strength vs. contrast strength training on the development of sprint, agility, repeated change of direction, and jump in junior male soccer players by M Hammami, Y Negra, RJ Shephard… – Journal of strength and …, 2017 – ingentaconnect.com

Short-term effects of complex and contrast training in soccer players’ vertical jump, sprint, and agility abilities by JMVÇM Alves, AN Rebelo… – … Journal of Strength …, 2010 – cdn.journals.lww.com

Long-term strength training effects on change-of-direction sprint performance by M Keiner, A Sander, K Wirth… – The Journal of Strength …, 2014 – journals.lww.com