Power movements must be performed at a high velocity before they will prove to be beneficial in the amelioration of the vertical jump for athletes. In a old article, I mentioned how weightlifting exercises with a strong power component can be incorporated into this type of program. Another category of exercises stresses natural jumping motions with an added opposing force. This may come in several forms. Various band resistance motions have proven to be thriving along with movements which add supplementary weight to the athlete. These types of exercises are designed to furnish a relatively low opposing force so that a high velocity can still be achieved while the explosive leap. Both band assisted and weight assisted movements can be increased to furnish a progressive resistance style of training for athletes.
There are a variety of band resistance trainers on the market. A jump educator which allows for the most natural based movements is a educator with bands that have been engineered to have a constant tension applied throughout any movement, which prevents the unnatural pull back effect of most band operated systems. Once a exact setting has been mastered, it can then be increased in small increments. There is a wide range of ready settings which can accommodate all athletes of any size and strength. Any of the jumps in place and some standing and multiple leaps can be performed on the platform using both 2-legged and 1-legged style movements.
A jump training regimen must include a variety of techniques which can be placed in 2 major categories. The 2 classifications should include both quick and power jumps. Quicks typically need a higher whole of repetitions for each set and involve jumping as speedily as inherent with minimal knee flexion. Power jumps are performed out of a quarter squat or parallel squat. It is foremost for athletes to include all of the above styles in their program. Some will be performed more frequently than others depending on the requirements for the sport being trained. For an athlete who is a grand 2 foot leaper, more quicks and 1-legged jumps should be incorporated into the program. Likewise, for an athlete who is a quick jumper, emphasis should be placed on 2-legged power jumps. All the time train the frailness aggressively. Below is a portion of a sample weekly training program for a power jumper using the type of band resistance educator described above. The workout should be performed twice a week if other jump training is incorporated into the workout and three times per week if this is the only type of training being done.
*Exercise - sets x repetitions
*2-legged quicks 4 x 10, multiple quick patterns in a 4-square - 2 legs (20 second sets), 1-legged jumps 3 x 6, Quarter squat jumps 3 x 6
If the band resistance educator has a large platform, the 4-square patterns along with other sport exact movements may be performed directly on the platform. Once all exercises are mastered at a high velocity, the settings can then be increased.
Vertical jump training can also be performed with supplementary weight added to the athlete. Some jumps can be performed while retention dumbbells or may more assuredly be performed by retention a rehabilitation ball or using a weighted vest. The rehabilitation ball retention techniques have a dinky advantage due to core activation. It is foremost that all exercises be mastered using body weight only before performing them using a resistance and that enough leg strength has been generated using strength training techniques. These two factors are very foremost in order to forestall inordinate stress on the knees. Most jumps that can be performed using this method include those performed in place, from a standing position, using multiple sequences, on to a box, and depth jumps off of a box. Below, is a sample portion of a workout for a basketball player which focuses on weighted efforts.
*exercise - sets x repetitions
*Depth jump 3 x 6, 1-legged box jump 3 x 6 (each leg), Tuck jump 3 x 6, Split squat jump 3 X 6, Standing jump over fence 2 x 6, Repeated standing long jump 2 x (1 x 5)
This type of training methodology fills a major role in any vertical jump program. Any expertly designed program should include strength training, explosive weightlifting techniques, high velocity low resistance jumping exercises, and body weight jumps customized for the needs of each athlete.
- How Do I Increase My Vertical Jump
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