Can I increase my vertical jump? Yes!

Increase your vertical jump with plyometrics safely from physical therapist

The above picture is from womenshealthmag.com

 

According to the British Journal of Medicine…

“…plyometric training significantly improves vertical jump height… The observed mean effect in jump height ranged between 4.7% and 8.7%… From this perspective, PT (Plyometric training) can be recommended as an effective form of physical conditioning for augmenting the vertical jump performance of healthy individuals.”
 Br J Sports Med. 2007 Jun; 41(6): 349–355. 2007 Mar 8. doi: Does plyometric training improve vertical jump height? A meta‐analytical review Goran Markovic
Plyometrics- training the muscles with a quick stretch then rapid contraction. It is commonly done by jumping.
You should be healthy and athletic to work on your vertical jump safely.  If you have injuries to your knees don’t do plyometrics.  Also plyometrics are hard on the joints and muscles- from the starting line realize you are putting yourself at higher risk of knee injuries.
Instructions:
First,warm up for 10 to 15 minutes with a light jog or a bike ride. Never stretch or strengthen cold muscles– you will increase your risk of injury significantly. If these exercises hurt anywhere you frankly should not do them… especially in the knees. See below.

Exercise 1
Beginner’s  height is about a foot and a half (you may need to adjust according to height). Perform 10 x , 2 x a day, every other day for 6 to 8 weeks.  As this height becomes more easy you can increase it by 3 to 6 inches.  Get a stable box.
2. Vertical jumps with dumbells

Explosive Vertical Jump Workout With Dumbbells – YouTube

Start with using light weights in your hands for this exercise. Start with 2 pounds in your hands. Then do a mini squat and jump up high. After 1 week try to increase the weight to 3 lbs.  If you feel comfortable after 2 to 3 weeks with the 3 pound dumbells try to increase it to 4 lbs.  Perform 10 x, 2 sets. Every other day for 6 to 8 weeks.
3. Squat jump
Perform this squat jump with your hands behind your head.  Bend and squat down for a 1/4 squat and jump up –  Perform 10 x, 2 sets, every other day for 6 to 8 weeks. You will not jump very high but that is ok- you are stressing muscles that will help you tremendously! 5 out of 5 stars on this exercise for vertical jump. You are strengthening the gluteus maximus, hamstrings, quads, and calf muscles primarily with all of these exercises.
It takes 6 to 8 weeks for muscles to grow. They need overload.  They break down and build up with satellite cells. It is a complicated process physiologically.  By you overloading the muscles as seen above you can increase your vertical jump.  Even before 6 weeks you can see an improvement in your jumping because the muscles are getting synced up better with the brain and spinal cord.  It is called neuromuscular re-education.
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2 thoughts on “Can I increase my vertical jump? Yes!

  1. Jon I love this. I want to start doing this stuff! I still wish I had been able to jump higher when I was playing basketball. Also I love going over this website because now that I’ve taken anatomy I recognize so many terms!

    Liked by 1 person

    1. Jay bug- it is soooooo good to hear from you. Thank you soooo much for looking at my site. Can you look at the blogs I think #14, 15 they have an invention I made with a professor and an app idea that we are taking to an app developer for anatomy and physical therapy. Tell me what you think. Come on back to the sight daily – i will be glad to go on your site – im new to this stiff. I update it everyday.

      Like

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