Jump Higher Program

To jump higher one must improve speed and power.  The ability to accelerate quickly and the ability to jump higher go hand in hand.  As you increase your vertical jump, you will notice your acceleration speed will also increase and vice versa.

The training regime formula is Power = Strength * Speed

The goal is to generate the amount of force you put on the ground and the speed for take off. According to your body weight depends how much power you generate to jump higher.

Muscles that need to be strong:

Quadriceps

Hamstrings

Lower Back

Gluteus

Strength Exercises

These exercises need to be preformed for general development:

  • Squats
  • Leg press
  • Split squats
  • Gluteus raises or hyperextensions

Explosive Strength

These exercises are performed for speed and the ability to develop max force in a short time.

  • Broad jumps
  • Box jumps
  • Hurdle hops
  • Power Cleans
  • Jump shrug

Reactive Strength Exercises

These movements need to be executed with less time spent on the ground. These exercises will increase the ability to absorb force and reflexive force which results from plyometrics.

  • Depth jumps
  • Shock jumps
  • Ankle jumps
  • Vertical jumps