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Improving Your Vertical
by Robert L. Brown, VMI, CAP III certified
Improvement of the vertical jump isn't as complicated as many has made it appear. It's just a matter of building a proper foundation of strength in order to propel the body against the force of gravity. This is the reason the complex training model (strength followed by plyometrics) for vertical jump improvement is so effective. Now, the ideal environment is certainly a weight room, because we can stress more of the principle of overload (addition of heavy external resistance), but let's take a look at how we can get the job done on-court with minimal equipment.
| Sample Program |
Sets |
Reps |
Rest |
1a. Medicine Ball Squats
1b. Medicine Squat Jumps (5-7 percent of bodyweight) |
3-4
15 |
3-4
8 |
60 seconds |
2a. Forward Lunge
2b. Medicine Split Jumps (5-7 percent of bodyweight) |
3-4
3-4 |
15
16 (8 per) |
60 seconds |
3a. Lateral Lunge
3b. Medicine Ice Skaters (5-7 percent of bodyweight) |
3-4
3-4 |
15
16 (8 per) |
60 seconds |
4a. Medicine Ball Pushups
4b. Medicine Ball Chest Pass (5-7 percent of bodyweight) |
3-4
3-4 |
15
8 |
60 seconds |
Program Notes: Make sure to stay within the set intensities for the reactive portion of the program, for we want to excite the nervous system with speed and explosion not slow it down by making the weight of the ball so heavy you can't move it. Our objective is light load resistance with fast speedy movements to teach your system how to fire faster than it's ever had to before. Hope this helps!
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