If you are a professional or armature athlete, and want to be a successful basketball, football, or volleyball player, it is imperative that you have the skill to jump as high as possible. Besides being statistically significant, the estimated improvements in vertical jump height as a result of PT could also be considered as practically relevant—for example, an improvement in vertical jump height of ∼5-10% (ie, ∼2-6 cm, depending on the type of vertical jump) could be of high importance for trained athletes in sports relying on jumping performance, like basketball, volleyball and high jump.
Finally, primary outcome characteristics that were coded included four types of vertical jump height tests commonly used in studies on PT: concentric-only squat jump (SJ), slow SSC CMJ, fast SSC DJ and standard countermovement vertical jump with the arm swing (CMJA).
But the rest of us can do exercises to improve our vertical jump. 1. Hagen Hartmann, et al. " Influence of squatting depth on jumping performance" Journal of Strength and Conditioning Research 26, no. 12 (2012): 1. Toe Raises - Jump training exercises would not be complete without working out the toes.
Myth 3: Only your legs contribute to your ability to jump high. I've witnessed coaches test athletes in April and base June's program solely off of April's tests. And if you are training a group of athletes, I suggest you stop by a training equipment dealer , and learn how to use jump training equipment , to accelerate and help to formalize your training program.
Increase the amount of weight you can lift in any of these exercises in comparison to your bodyweight and your vertical jump will increase. If you start to plateau and you're not seeing results, or the exercises are getting too easy, you should definitely try adding weights.
Athlete B: Bodyweight 300 lbs., Maximum squat 300 lbs., Maximum Power in the vertical jump 275 lbs. This will turn the hips on for better jumping power. The rear-foot elevated split squat (aka, Bulgarian split squat) is a legitimate movement for increasing pure glute and quad strength, which will in turn enhance power and vertical jumping performance.
But scientific research has also shown that long static stretching before a plyometric workout can actually hurt your results because you lose elasticity in your muscles and stability in your joints. Also, kettlebell swings are low-impact and low-pressure in comparison to squats and other increase vertical jump exercises.