There is so many vertical jump programs out there. Many of them don´t talk about basics! where our jumping power is coming from and so on. The first thing i want to talk about is explosive strength! This is the key. In order to jump higher and run faster, maximum strength is not the main attribute to train. The absolute strength potential of a muscle is important, but not exclusively so.
Your body must be strong!
It is obvious that your body should be both strong and prepared. This will significantly decrease the risk of injury.
The efficacy and concept are based on increasing explosive strength and muscle elasticity. Some exercises directly stimulating the central nervous system are also included, since they affect explosive strength directly.
The explosive effect is guaranteed by the sequential expression of the following subtypes of strength:
- The absolute speed of muscle contractions (V)
- Starting strength (Q)
- Acceleration strength (G)
- Maximum strength (P)
So how we can increase our explosive strength? There is one extremely good exercise-depth jumps! Depth jumps require special preparation, consisting of extensive barbell and jumping exercises. One should begin with a smaller height, and then raise it, until optimal height is reached. In the beginning, the jumps should be done up and front, and later on, only up. Use of regular jumping exercises (10 jumps in a set, with 1.5 to 2 minutes of rest between sets) is a good way to prepare for depth jumps.
Depth jumps with active high jumps: on athletes with good preparation, no more than 4 sets, each with 10 jumps; on athletes with lesser preparation, 2-3 sets, each with 5-8 jumps. The resting period between sets should consist of light jogging and relaxation exercises (10-15 minutes).
That exercise on the above scale should be used 1-2 times per week on training jump sessions focused on specific strength gains. These training sessions should include specific strength exercises with local effects for other muscle groups, and a smaller amount of general exercises. Athletes with good preparation can perform depth jumps after technical exercises 2-3 times per week (2 sets, each with 10 jumps).
Since the depth jumps have a strong neurological component, they should not be performed 3-4 days before technical exercise. The next exercise session should be dedicated to general preparation. In the yearly cycle, depth jumps belong in the second half of the preparatory period. In the competition period, they are an effective means for maintaining the level of specific strength. In this time frame, it is recommended that one perform depth jumps once per 10-14 days, and no later than 10 days prior to competitions.
NB! The training effects of depth jumps on developing explosive strength are extremely high. When developing the explosive strength and reactive capabilities of muscles, the above method guarantees a high level of special preparation with minimal time.
Jacob Hiller talks about depth jumps:
