Keep in mind that jumping is a high-impact activity. It isn’t suitable for everyone and you may discover it is taking a toll on your knees, hips, ankles, and feet. Be sure to give your body a rest between hard workouts so your muscles have time to repair and build before you challenge them again. When finally working on the vertical jump, be sure to start with the feet hips-distance apart. If measuring your jump height, stand about a foot away from the measuring tape (with the tape or measuring bar on your side).
But because he is weak, he will not be able to transform this high percentage of power into jaw-dropping vertical jump. So it’s important to not only have some strength base, but also the ability to apply the force quickly. Let’s consider the hypothetical case of a 17 year old male basketball player on a club or school team try this who is 6’2, weighs around 170 lbs, and is a fairly good athlete. He’s fast, coordinated, and can use the accumulated force effectively. But his coach told him that he must put on some weight and get stronger. He has some base of strength and knows the technique of basic lifts, so he is at the beginner/intermediate level.
Then bend at your knees and waist (keep your back straight) and lower the weight to the top of your knees. Explode upwards with your legs, hips, and calves while pulling the weigh upwards with your shoulders. I would recommend this exercise over the weighted squat but both can help build the strength and force necessary to jump high. The thing I like most about this (over the squat) is that it uses similar biomechanics to a vertical jump. The fact that the weight is centered around your body can allow you to stay upright and in a more “jump-like” pose.
But I can tell you that vertical jumping is easier to master than handstands or Olympic Lifting. You just need a plan — like the one I’m about to share. It’s my hope that both athletes article source and their coaches can benefit from what follows. Basketball and volleyball players who jump a lot in training and competition will naturally improve just by practicing their sport.
Jump training with additional weight can be also implemented with moderation in an overall training plan. But keep in mind that this weight can alter our movement pattern. So this this type of training should not be the only type of jumping exercises we do. Athletes with higher percentage of type II fibers (fast-twitch fibers) benefit more from exercises with short ground contact and lower range of motion. On the other hand, athletes with more slow twitch fibers need more time to apply maximal force, so their amortisation phase can be longer and range of motion is enlarged. In this case, the speed at which you perform your vertical jump.
Begin the exercise by bending at the hips (not the knees), bringing the weight just past your knees. The key here is to keep your knees locked more info in position and only hinge at the hips. Start by standing with your feet shoulder-width apart and your toes pointed slightly outward.