60 Day At-Home Max Vertical Jump Training Program

This type of strength is useless in the context of leaping because you just have less than 0. 2 seconds to produce as much strength as possible after that your feet have actually currently left the ground! This Website are able to produce massive amounts of force in the blink of an eye, making it seem as if they are "bouncing" off the ground! To increase power we have to deal with two elements: Strength and Quickness While pure strength work has its place in a vertical dive training program, it must not be the sole focus.

This is mainly done through plyometric exercises that focus on short ground contact times and quick generation of force. We'll talk more about plyometric exercises later! How to Leap Higher? 6 Ways to Increase Your Vertical Alright, enough theory, let's get into the nuts and bolts of how you can increase your vertical jump! 1.

This kind of training was established in the former Soviet Union throughout the 1970s as a shock technique of training and was in large part accountable for the terrific successes of Russian Track & Field professional athletes throughout these years. The term was created by the American coach and author Fred Wilt who saw the uncommon warm-up exercises including various bounds, hops, and skips of Soviet athletes before competitors.

This is a complicated way of saying that all plyometric workouts consist of two stages: Throughout the first phase the included muscles are extended, just to agreement explosively in the second ("reducing") phase. Let's show this with the example of the most popular and well known plyometric exercise: You step off a box with your muscles in a neutral position.

If you are brand-new to plyometrics, it is much safer to begin with lower heights to prevent injuries. After the landing, the muscles and tendons of your calves and quads are extended by the down movement. This is the "stretch phase" where the professional athlete attempts to stop the downward motion quickly and keep the general ground contact time as short as possible.