Steve Daisey MPT, CSCS

Before training the vertical jump, it is vital that you know HOW to perform a correct vertical jump. See the article on correct mechanics before attempting and jump training techniques.

Once mechanics of the vertical jump are correct, there are some drills that are commonly used to help in training for explosiveness off the ground.

It is extremely important to understand that these drills MUST be watched by someone who understands how to perform them correctly. A number of these are inappropriate for younger or inexperienced athletes (see disclaimer below). The videos with each are provided only as a guide. They will be ineffective, and in some cases pose a risk to injury if performed incorrectly.

Skipping VIDEO BROADBAND DIAL-UP
This is a hybrid jump and sprint training exercise. Many young athletes simply have trouble coordinating reciprocal arm and leg movement (as the left knee drives up, the left arm drives back - see video). Once coordination is mastered, emphasize maximal height and hang-time, and a quick, explosive burst off the ground. Emphasize high knees as well as driving the arms back in order to gain maximal height. This is a beginning exercise.

Quick jumps / Bouncing VIDEO BROADBAND DIAL-UP
This is repeated, submaximal jumps landing on the front 2/3rds of the feet with emphasis on maintaining the ankle locked. You should emphasize a quick recoil off the ground. Elbows are flexed with shoulders in neutral. This is important for practicing a quick spring off the ground.
This is a beginning exercise.

Jump practice
Single jumps with perfect mechanics. Be sure to use the arms effectively as they are extremely important in jump training (4).
Beginner

Squat jumps VIDEO BROADBAND DIAL-UP
Stand with hands on waist and jump as high as possible. As soon as you hit the ground, jump immediately back up. This is repeated usually 10-20 times in a row. This is very effective at improving vertical jump performance (2, 5).
Intermediate (without weight) Advanced (with weight)

Knee up jumps
Jump off the ground and simultaneously pull thighs to the chest, not heels to the buttocks. As soon as you land, jump immediately back up in the same manner. Repeat 3-5 times initially, working up to 10-15 jumps in a row. You should hit the ground VERY lightly and spend a little time on the ground as possible. This works on primarily on body control and on soft landing mechanics. This is an intermediate exercise.

Knee-up jumps lateral (side-to-side) VIDEO BROADBAND DIAL-UP
Perform a knee-up jump over a cone from one side to the other. This is much more difficult and will often be felt in the core abdominal muscles. It can be very difficult to pull the knees completely up to the chest as shown in the video. This is an intermediate exercise.

Step-up jumps – Anterior or Lateral VIDEO BROADBAND DIAL-UP
Push up off the step emphasizing as much height as possible. In mid-air, switch legs and land on the step with the opposite leg. Immediately push off as explosively as possible. Can be performed forward facing the step (anterior) or side to side over the step (lateral)
Intermediate (no weight) Advanced (with weight)

Lateral Bounds VIDEO BROADBAND DIAL-UP
Essentially hopping from one foot to the next. Emphasize distance, hip flexion (should look a little like speed skating) and short time on the ground for each foot. Should be explosive off the ground. Knees should be behind the toes with hips loaded in a squat position. Land on the inside of the foot. Emphasize horizontal trajectory as much as possible. Ability to explode off the ground will deteriorate with increases in horizontal distance of each bound. This is an excellent drill for single-foot explosiveness off the ground as well as injury prevention by teaching the hips to protect the knees.
Intermediate

Resisted jumps
Resisted jumps can be performed using a dumbbell held in at the chest, weighted vest, or bands.
VIDEO BROADBAND DIAL-UP

They can also be performed on a specialized leg press for jump, although some degree of form is sacrificed
VIDEO BROADBAND DIAL-UP

Usually, these jumps are performed one at a time (when upright as opposed to horizontal leg press machine), with about a 15-second rest in between. Performing two jumps in a row is more plyometric and only appropriate for those who have reached skeletal maturity and have a strong base of strength and conditioning. Mechanics must be perfect for this jump to be performed. This is an intermediate to very advanced exercise depending on amount of resistance used and whether you are resting in between jumps..

Depth or Drop Jumps
This is a very advanced exercise and should only be performed under the supervision of someone who can evaluate correct form. It is highly effective at increasing vertical jump (3). It is included here for completeness. Stand at the edge of on an elevated box or platform 12 to 36 inches high. Step off the platform relaxed but keep hips and knees slightly flexed in preparation for landing. Elbows cocked back and ankles locked. Eyes looking straight ahead and not looking at the ground (very important for the surprise element of hitting the ground). At first, work simply on landing. Once that is mastered, progress to landing and immediate take-off once you hit the ground. You need maximum intensity during each rep and 30-60 seconds rest between reps.


Hopping VIDEO BROADBAND DIAL-UP
Hopping on one leg is a great way to improve overall leg muscle stiffness, which has been associated in various studies with acceleration and speed (1). This is also an advanced exercise for jump training. Emphasize as little contact-time with the ground as possible. Keep in mind this is very taxing on the neuromuscular system. This should always be placed as one of the first drills in an overall program.

EXAMPLES:
Hop side-to-side (stationary or while moving forward)
Hop forward-backward 7-10 hops on right to the right and sprint with first step on the left (and vice-versa)
Hop in reaction to the trainer pointing in a particular direction
Hop while catching and throwing a medicine ball

The exercises presented in these articles pose risks if performed incorrectly or if performed by persons who may be inappropriate for them. They are provided for informational purposes only and to provide education and insight into a particular interest. Daisey Physical Therapy & Sports Medicine Inc. does not recommend performing them without a complete history and examination as well as professional instruction. Daisey Physical Therapy & Sports Medicine assumes no liability for any injury that may occur by attempting the exercises presented here.