10 Tips to Increase Vertical Jump (By a Division-1 BBall Strength Coach)

[tuura007]

Originally posted on reddit r/basketball:

1) The best way to increase jump height is to combine Strength Training with Plyometric Training.

Study here: https://www.ncbi.nlm.nih.gov/pubmed/23828282



2) Jump with your hips. Better jumpers (compared to worse jumpers) tend to have a more hip-dominant jump strategy. Strengthen the glutes, hamstrings, adductors, and spinal erectors.

Study here: https://www.ncbi.nlm.nih.gov/pubmed/16338725



3) Use the French Contrast Method (e.g. Heavy Squat, Body weight Jumps, Weighted Jumps, and Accelerated Jumps all paired together). French Contrast is highly effective at improving jump height.

Study here: https://www.ncbi.nlm.nih.gov/pubmed/29351162



4) Do split squats as they activate the Gluteus Medius and Adductor muscles to a greater degree than normal Back Squats.

Study here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831851/



5) Before training, use Post-Activation Potentiation, as it has been shown to increase jump height in the short-term. Do a few reps of a heavy squat, drop jump, or tuck jump.

Study here: https://www.ncbi.nlm.nih.gov/pubmed/24584048



6) Train the upper body. When comparing the jump with and without arm swing, men jump significantly higher when they use the arms compared to women. Researchers speculate this is because of greater upper body strength and power in men than in women.

Study here: https://www.ncbi.nlm.nih.gov/pubmed/17530965



7) When testing vertical jump, squat down a little bit lower than you naturally do. Researchers find that people jump higher when they lower more than preferred. This gives you more time to produce force.

Study here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4355311/



8) Increase ankle dorsiflexion range of motion. Research shows those with poor ankle dorsiflexion have to change their jump strategy, come on their toes sooner, and jump lower than people with better dorsiflexion.

Study here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5011569/



9) Take caffeine. Taking 5mg/kg increases jump height ~2% more than a placebo.

Study here: https://www.ncbi.nlm.nih.gov/pubmed/26626028



10) Use a concentric-only style of lifting for some of your training. Example: Trap Bar Deadlift started from a deadstop, Bench Pin Press, and DB Deadstop Row. With these, only the upwards portion of the lift is performed. Research shows this style of training leads to greater fast twitch fiber recruitment, over time enhancing high-velocity strength better than normal training.

Study here: https://www.ncbi.nlm.nih.gov/pubmed/16959853

[PhillipQ25]

Great read, for anyone looking to improve their vertical. Also note how taxing these exercises can be on your body. The goal is to produce maximum force over minimum periods so it can become strenuous.

[tuura007]

Great read, for anyone looking to improve their vertical. Also note how taxing these exercises can be on your body. The goal is to produce maximum force over minimum periods so it can become strenuous.

Yes, meant to be stressful on the body to force adaptation.
But volume must be managed as vertical jump gains are not made in a super-fatigued state.

[eltwentyone]

will do some testing on this, will report back in 6 months.