Vertical jump technique

David Paton · 09-28-2006, 08:38 PM

Does anyone know of the best way to maximize vertical jump (for a test) technique wise? Would it be a full deep squat before explosion? Half-squat? I was trying to imagine what a volleyball player would do who was trying to block a ball at the net. Any thoughts?

Sean Pizel · 09-28-2006, 08:50 PM

Check this out
http://www.t-nation.com/findArticle.do?article=306dirt2

In short, stretch the heck out of you hip flexors beforehand to minimize their resistance, descend into your jump rapidly ("The bottom line is that the faster you can descend, the higher you will jump.") and wear shoes with light rigid soles to minimize force disipation.

Mike ODonnell · 09-29-2006, 03:22 AM

that and practice the snatch and clean...they are directly related to vertical power...

Chris Forbis · 09-29-2006, 03:45 AM

Just like in the clean/jerk/snatch be sure there is no forward lean in your upper body at the triple extension point.

Practice, practice, practice.

Good exercises below.

http://www.strengthcats.com/JDfabulous15.htm

Peter Queen · 09-29-2006, 06:33 AM

All of the above are great. My only 2c is to throw in some KB swings or DBs for subs.

David Paton · 09-29-2006, 09:53 AM

Guys,

Thanks for info. this is really useful stuff.

Jeremy Jones · 10-02-2006, 04:37 PM

I have heard that weighted squats with chains can help also.

Brendan Sonnichsen · 10-02-2006, 05:59 PM

Hey Peter,

I just read "The Scoop and the Second Pull" in January 2006's journal. According to Coach, "The kettlebell exercises (snatch, swing, and clean), while excellent for developing aerobic and anaerobic strength endurance, are inadequate to the task of developing speed strength."

David, if you've got that journal, read the article and practice the technique of, as Chris said, an upright torso for achieving maximum explosiveness.

Ian Schmidt · 10-06-2006, 01:01 AM

3 Factors go into maximizing a person's maximum vertical jump:

Relative Strength (Squats, Deadlifts, etc.)
Explosive Strength (Oly-lifts and their variations)
Reactive Strength (Plyometrics)

All you have to do is figure out where your weakness is, and improve it, re-evaluate and start over. If you want more advice, I would recommend "The Vertical Jump Bible" by Kelly Baggett (I know it sounds corny, but it has very good, basic advice). It's available at www.higher-faster-sports.com

You could also visit www.hmsports.net/forum where they have a decent amount of info and knowledge to share.

Josh Reynolds · 10-06-2006, 12:57 PM

I'm definitley no expert but I would agree with Ian based on my personal experience. I have just begun to do Oly-lifts; however, performing explosive squats, deadlifts, and cleans along with doing a regular plyometric routine has dramatically increased my Vert in the past. One text that helped me develop a program was Choi's Jumping into Plyometrics

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09-28-2006, 08:38 PM	#1
David Paton Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 45	Does anyone know of the best way to maximize vertical jump (for a test) technique wise? Would it be a full deep squat before explosion? Half-squat? I was trying to imagine what a volleyball player would do who was trying to block a ball at the net. Any thoughts?

09-28-2006, 08:50 PM	#2
Sean Pizel Member Profile: Join Date: Aug 2005 Location: Atlanta GA Posts: 95	Check this out http://www.t-nation.com/findArticle.do?article=306dirt2 In short, stretch the heck out of you hip flexors beforehand to minimize their resistance, descend into your jump rapidly ("The bottom line is that the faster you can descend, the higher you will jump.") and wear shoes with light rigid soles to minimize force disipation.

09-29-2006, 03:22 AM	#3
Mike ODonnell Member Profile: Join Date: Jun 2008 Location: Atlanta GA Posts: 1,566	that and practice the snatch and clean...they are directly related to vertical power...

09-29-2006, 03:45 AM	#4
Chris Forbis Member Profile: Join Date: Aug 2004 Location: Joplin Missouri Posts: 922	Just like in the clean/jerk/snatch be sure there is no forward lean in your upper body at the triple extension point. Practice, practice, practice. Good exercises below. http://www.strengthcats.com/JDfabulous15.htm

09-29-2006, 06:33 AM	#5
Peter Queen Member Profile: Join Date: Jan 2006 Location: Dousman WI Posts: 1,558	All of the above are great. My only 2c is to throw in some KB swings or DBs for subs.

09-29-2006, 09:53 AM	#6
David Paton Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 45	Guys, Thanks for info. this is really useful stuff.

10-02-2006, 04:37 PM	#7
Jeremy Jones Affiliate Profile: Join Date: Jul 2004 Location: Concord Ca Posts: 1,218	I have heard that weighted squats with chains can help also.

10-02-2006, 05:59 PM	#8
Brendan Sonnichsen Member Profile: Join Date: Jul 2004 Location: Winnipeg MB Posts: 110	Hey Peter, I just read "The Scoop and the Second Pull" in January 2006's journal. According to Coach, "The kettlebell exercises (snatch, swing, and clean), while excellent for developing aerobic and anaerobic strength endurance, are inadequate to the task of developing speed strength." David, if you've got that journal, read the article and practice the technique of, as Chris said, an upright torso for achieving maximum explosiveness.

10-06-2006, 01:01 AM	#9
Ian Schmidt Member Profile: Join Date: Oct 2006 Location: Sacramento CA Posts: 3	3 Factors go into maximizing a person's maximum vertical jump: Relative Strength (Squats, Deadlifts, etc.) Explosive Strength (Oly-lifts and their variations) Reactive Strength (Plyometrics) All you have to do is figure out where your weakness is, and improve it, re-evaluate and start over. If you want more advice, I would recommend "The Vertical Jump Bible" by Kelly Baggett (I know it sounds corny, but it has very good, basic advice). It's available at www.higher-faster-sports.com You could also visit www.hmsports.net/forum where they have a decent amount of info and knowledge to share.

10-06-2006, 12:57 PM	#10
Josh Reynolds Member Profile: Join Date: Sep 2006 Location: Wilmore KY Posts: 37	I'm definitley no expert but I would agree with Ian based on my personal experience. I have just begun to do Oly-lifts; however, performing explosive squats, deadlifts, and cleans along with doing a regular plyometric routine has dramatically increased my Vert in the past. One text that helped me develop a program was Choi's Jumping into Plyometrics