Improving the Vertical Jump Through Strength Training.

Most certified strength and conditioning coaches will agree that the foundation for improving the vertical jump is through strength training. The majority of excellent natural jumpers are quick jumpers and their main road to improvement would have to be through concentrating on overall strength. There are athletes with decent vertical leaping ability who can improve their vertical jump through other means, but they have already created a solid strength basis which accounts for their present ability.

Research has shown that approximately 40% of an athlete's vertical jump is generated through the upper legs and hips, so it would make perfect sense to base the majority of the strength training around the utilization of these muscle groups. The other main contributing muscle groups are those of the lower leg, which account for nearly 20% of the vertical jump and the many coordinating muscle groups of the upper body which also supply around 20% of the strength necessary to project the athlete upward.

Upper leg and hip strength are developed most efficiently using various squatting and deadlifting techniques. Although, these are strength building exercises performed at a slow to moderate tempo, they create a very strong foundation which can be built upon through explosive power movements. The key movements are the back squat and deadlift for generating the greatest raw strength. When performed correctly, these two lifts will build awesome strength gains in the gluteus, quadriceps, and hamstring muscle groups. There are numerous set and repetition combinations that have been proven to be successful for gaining strength. Most important for the athlete is to create perfect form, never lift to failure in a set, and to keep the majority of the sets in the 3-5 repetition range for maximal strength gains.

Other exercises which work these three muscle groups should also be included once the back squat and deadlift have been mastered. The front squat focuses more on quadricep strength and is an excellent addition for upper leg strength. One legged movements should also be included to aid in one legged jumping, balance, and core development. These movements could include one legged squats, split squats, one legged 2-handed deadlifts,one legged opposite single hand deadlifts, front lunges, back lunges, and step ups. All of these exercises isolate these specific muscle groups on either side.

Some intense lower leg work should be included. The lower legs primary extensors, the soleus and gastrocnemius can handle rigorous workouts. These are muscles that require high intensity with many sets to fully develop them for strength applications. Various calve raises, two legged and one legged may be included.

Overall upper body development is a must to aid in the production of a maximum vertical jump. A program needs to be created which emphasizes core work, shoulder and arm development, and a back and chest strength balance. Various pressing and pulling movements must be incorporated into the routine. Many of these exercises will also provide substantial arm development, which will assist in that upward thrust during the jumping motion.

A combination of both lower and upper body strength development is essential for creating a foundation to build upon for power training. The vertical jump is a powerful, explosive movement and once the strength base has been created it is then necessary to follow this up with power development.

Neal Putt
The vertical jump is an essential skill that must be maximized if an athlete expects to perform to their full potential in the power sports. The most effective mode of training for creating a sound base to excel at the vertical jump is strength training. All athletes wishing to increase their vertical power can make improvements through the proper training associated with strength development and the best information available on both strength training and maximizing the vertical jump can be found at http://www.strengthmaxforathletes.com

Article Source: http://EzineArticles.com/?expert=Neal_J_Putt