Plyometrics is the most commonly used training method to increase vertical jump power. It “bridges the gap between strength and speed”.
There is little to separate the three training methods when it comes increasing vertical jump performance. However… there is one type of training that seems to increase vertical jump the most…
Combining weight training with plyometric training.
Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.
One final point… a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump!
Here is an example of trainig program
Do the weight exercises Monday and Thursday. Do the jumping exercises Tuesday and Friday. Weekend is for rest and practise on your game.
Quality of the exercise is much more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical (who doesn’t!), you must train that way! Do every exercise as explosively as possible and go for maximum height. You’re vertical will improve like you never thought possible if you go for more distance on every jump. This is telling your body that you need to get HIGHER.
Your workouts should not last more than an hour. If they are, don’t rest as long. You should rest 2 minutes in between sets. Pick a weight for each exercise that you can do no more than the set number of reps with. If you can do any more, you are not getting the best possible workout. It is very important that you progress with the weights (and with jumping-the reps) as much as possible. If you don’t increase the weights and reps, you’re muscles think they don’t have to get any stronger and your vertical won’t get anywhere.
Use a training log. Keep records of the exercises, reps, sets and weight for each exercise. Make sure that you are increasing the amounts regularly. Also, it is a good way to remember what weight and reps you use for each exercise. Watch out for overtraining!! Overtraining can lead to permanent joint damage and early-onset arthritis.
Weeks 1-3 STRENGTH TRAINING
Weights – Mondays, Thursdays
1. Squats/Jumps – 3 x 10, 20 touch jumps after each set
2. Calf Raises/Jumps – 3 x 10, 30 mini-hops after each set.
3. Lunges/Jumps – 3 x 10, 10 one leg jumps after each set.
4. Presses – 2 x 20 (quickly as possible)
5. Shrugs – 2 x 15 (quickly as possible)
Jumping – Tuesdays, Fridays
1. No Arm Jumps – 2 sets x 15
2. One Leg Hops – 2 sets x 10 (each leg)
3. Squat Jumps – 2 sets x 20
4. Tucks – 2 sets x 20
5. Slow Squats – 1 set x 10
6. Calf Hops – 3 sets x 25
Weeks 4-9 SPEED WORK
Weights – Mondays, Thursdays
1. Squats/Jumps – 3 sets x 10 – 30 touch jumps
2. Lunges/Jumps – 3 sets x 10 – 10 lunge jumps
3. Calf Raises – 3 sets x 10 – 50 mini-hops
. Leg Presses – 2 sets x 20 (do quickly)
5. Presses – 2 sets x 10
6. Shrugs – 2 sets x 10
Jumping – Tuesdays, Fridays
1. Squat Jumps – 2 sets x 50
2. Laundry Jumps – 2 sets x 20
3. Chair Jumps – 2 sets x 20
4. Stair Jumps – 3 sets (one stair at a time)
5. Slow Squats – 1 set x 10
6. Calf Hops – 3 sets x 40
Weeks 10-15 – POWER WORK
Weights – Mondays, Thursdays
1. Squats – 3 sets x 8
2. Calf Raises – 3 sets x 10
3. Leg Presses – 3 sets x 10
4. Leg Extensions – 2 sets x 20
5. Lunges – 3 sets x 10
Jumping – Tuesdays, Fridays
1. Line Jumps – 5 minutes
2. Squat Jumps – 2 sets x 75
3. Chair Jumps – 2 sets x 30
4. Depth Jumps – 2 sets x 15
5. Box Jumps – 2 sets x 20
6. Reactive Jumps – 2 sets x 15
And one more thing
The suggested reps are a suggestion for the starting reps only! Everyone is different. If you think you can do better, increase the jumping reps, but be careful not to overtraine yourself. In the weights, if you can do one extra rep increase the weight, but not the reps.
Don’t forget to stretch yourselves, it is the most undervalued component of training, but most important one. Do it for at least 15 minutes before and afrer every exercise, and you’ll be protected from injuries.
