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Exercises Movements, technique & proper execution

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Old 09-28-2006, 07:38 PM   #1
David Paton
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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?
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Old 09-28-2006, 07:50 PM   #2
Sean Pizel
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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.

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Old 09-29-2006, 02:22 AM   #3
Mike ODonnell
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that and practice the snatch and clean...they are directly related to vertical power...
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Old 09-29-2006, 02:45 AM   #4
Chris Forbis
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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
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Old 09-29-2006, 05:33 AM   #5
Peter Queen
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All of the above are great. My only 2c is to throw in some KB swings or DBs for subs.
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Old 09-29-2006, 08:53 AM   #6
David Paton
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Guys,

Thanks for info. this is really useful stuff.
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Old 10-02-2006, 03:37 PM   #7
Jeremy Jones
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I have heard that weighted squats with chains can help also.
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Old 10-02-2006, 04:59 PM   #8
Brendan Sonnichsen
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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.
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Old 10-06-2006, 12:01 AM   #9
Ian Schmidt
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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.
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Old 10-06-2006, 11:57 AM   #10
Josh Reynolds
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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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