Vertical Jump Program
A common adage in sports training is, “if you want to jump high, practice jumping high.” This approach typically emphasizes plyometric exercises that focus on jumping.
However, research suggests that the most effective strategy for improving vertical jump height is not limited to plyometrics alone.
Incorporating a combination of weight training, plyometric exercises, and Olympic weightlifting has been shown to be more efficient in enhancing this athletic skill.
< Evidence-Based Practice >
Research indicates that complex training, which integrates weight training and plyometric exercises within the same session, effectively enhances athletic performance, including vertical jump, leg strength, sprint ability, and power output (Fatouros et al., 2000). Notably, weight training boosts concentric muscle function, whereas plyometric exercises augment eccentric force production (Wilson et al., 1996). Flexibility in the order of these exercises within a training session does not significantly influence the effectiveness, suggesting ease in program design (Alemdaroğlu et al., 2013). Additionally, recommended plyometric volumes vary based on the athlete’s experience level. (see the table below)
< Exercises & Trainings >
Weight Training/Olympic Weightlifting
-
- Squat
- Deadlift
- Split Lunge
- Power Clean
Plyometrics
-
- Box Jumps
- Depth Jumps
- Seated Vertical Jumps
- Kneeling-Stand Jums
Reactive Plyometrics
-
- Reactive Jumps [Front & Back]
- Reactive Jumps [Right & Left]
- Split Lunge Jumps
- Reactive Box Jump [Depth > Box Jump]
- Reactive Lateral Jump
< Reference >
- De Villarreal ESS, Kellis E, Kraemer WJ, Izquierdo M. Determining Variables of Plyometric Training for Improving Vertical Jump Height Performance: A Meta-Analysis. Journal of Strength and Conditioning Research. 2009;23(2):495-506. doi:10.1519/JSC.0b013e318196b7c6
- Perez-Gomez J, Calbet J a. L. Training methods to improve vertical jump performance. J Sports Med Phys Fitness. 2013;53(4):339-357.
- Hackett D, Davies T, Soomro N, Halaki M. Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis. Br J Sports Med. 2016;50(14):865-872. doi:10.1136/bjsports-2015-094951
- Mayberry JK, Patterson B, Wagner P. Improving Vertical Jump Profiles Through Prescribed Movement Plans. Journal of Strength and Conditioning Research. 2018;32(6):1619-1626. doi:10.1519/JSC.0000000000002248
- Fatouros IG, Jamurtas AZ, Leontsini D, et al. Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping Performance and Leg Strength. J Strength Cond Res. 2000;14(4):470. doi:10.1519/1533-4287(2000)014<0470:EOPETW>2.0.CO;2
- Lyttle AD, Wilson GJ, Ostrowski KJ. Enhancing Performance: Maximal Power Versus Combined Weights and Plyometrics Training. J Strength Cond Res. 1996;10(3):173. doi:10.1519/1533-4287(1996)010<0173:EPMPVC>2.3.CO;2
- Alemdaroğlu U, Dündar U, Köklü Y, Aşci A, Findikoğlu G. The effect of exercise order incorporating plyometric and resistance training on isokinetic leg strength and vertical jump performance: A comparative study. IES. 2013;21(3):211-217. doi:10.3233/IES-130509