How to Jump Higher than ever!

by Tony Smith on 02/25/2014

Do you want to increase your vertical leap? Jump higher than you ever have, like Lebron James or the great Michael Jordan? Of course you do!

And it can be done with a few simple exercises that can be done without any weight other than your own body.

The exercise videos below show you 3 movements that will not only enhance your vertical jump, but increase your speed, strength and agility, making you a complete athlete.

 

One Leg Squat

Knee Tuck Jumps

Knee Jump

These 3 simple exercise can be done anywhere without any weight and will help develop your vertical leap, so you will Jump Higher and run faster.

If you are looking for a more serious program that will take your vertical jump to your full genetic potential and beyond, take a look at Jacob Hiller’s Program Click Here to Dunk!

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Why I love the power clean and why you should too.

Very simply, the Power Clean and Press will develop your overall body power, and this power translates to athletic performance, increasing  your vertical jump and speed.

The power Clean and press is one exercise I can do at one full session all day, as it builds your entire body from head to toe. From the pull to chest, and press up from the hips, your body will develop into a explosive force of speed and power.

It also one of the few exercises that will boost your natural growth hormone output and increase metabolism, You will lose fat and gain muscle very quickly incorporating power cleans and press into your workout.

Vertical Jump Affiliate program

clean & jerk clean & jerk (Photo credit: Amber Karnes)

 

This exercise is to be done in a flowing movement as stated.

Bend your knees to pick up the bar, standing with your feet hip width apart and with good posture (tummy tight; shoulders back; chest out; chin in), hold the bar with your hands shoulder width apart and palms facing into you. Take a small step back so that you have one foot in front of the other, by doing this you take the pressure of your lower back and give the body more stability.

Stage 1

Leading with your elbows bring the bar up to shoulder level in an “upright row” movement, when you have reached the highest point rotate your arms quickly whilst bending your knees so that your elbows are now below your hands and supporting barbell (your forearms should be vertical). Bending your knees allows you to rotate your arms at the shoulders without putting too much strain through your shoulders. Do not try and do it without bending the knees.

Stage 2

This is the shoulder press stage of the movement. Push the barbell up above your head, avoid locking your arms out and keep a small bend in your elbows at the highest point.

Stage 3

Now reverse the movement by lowering the barbell to your shoulder level flip the bar back over quickly so that your elbows are above your hands again and you are in the “upright row” position again. You may bend your knees to protect your shoulders during this movement as you did on the way up. Now lower the bar down until your arms are straight keeping the bar against your body. source

 

Click Here!
The video below is a good example of performing the power clean and press.

Always start with light weights to learn technique and movement, and add weight gradually.

I would always perform power cleans and press 2x a week at the beginning of a session, no more than 4-5 sets. Keep the reps low 3-5. You are training to teach the body to explode as one unit.

This learned motion will convert to greater vertical jump height and faster running speed and total movement.

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The funny looking bird may have something going for it in relation to Human Athletes, and it has nothing to do with Protein and a nice dinner.

Vertical Jumpt Training Deutsch: Afrikanischer Strauß ♂ (Struthio came...

Picked up this Article about Ostriches running speed and how it compares to human running speed.

It seems like our feathered friend uses less energy when running at a high velocity and that a good proportion of its speed is generated from elastic energy stored in its powerful tendons.

Australian and U.S. researchers studying the movement of ostriches have discovered the giant flightless birds can store double the elastic energy per step in their tendons than humans can. This considerably reduces the effort needed by the muscles, and enables the ostrich (and perhaps also the emu) to run twice as fast as humans while requiring only half the energy.

What can we learn from this in regards to training for explosive jumping and sprinting?

One of my earliest form of training  to develop a good base of strength and spring was to combine powerful squats with explosive rope jumping. Spring with strength is the key.

Exercises such as calf raises and dorsiflexion exercises help develop not only the calf but the Achilles. Training  the Achilles for Vertical Jump and Sprinting speed is very important not only for development but injury prevention. Tear an Achilles, and kiss your hops and speed goodbye.

Some argue that speed does not come from the lower leg – true..in a way…Speed and Jumping ability comes from the entire body. But from my conclusion, the feet/lower legs is the key to what I like to call Powerful Forwardness. I break it down like this regarding sprinting speed: The Hips and Shoulders generate the force. The Quads and Hams guide the force. The Calf/Lower Leg spring the force forward. This may not make sense to you, but read the article in question about Ostriches who run on two legs like humans.

This article needs to be explored further and I believe training benefits can come from it.  That is why I believe explosive rope jumping can help with developing that ‘spring’ in your step. It will carry over well when combined with explosive hip and shoulder movement.

What about Vertical Jumping? Same concept, but rather going forward, you are going up/vertical. From a standstill jump, the spring in the calf will be used sparingly, but from a running start – look out!  A good example is NBA player  Derrick Rose who has a mediocre  33″ standing vertical, compared to a 44″ running vertical. The spring in his step to the basket makes him jump higher from a running position. Stored elastic energy exploding.

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Three Aspects of a Vertical Jump Training Program

October 2, 2011 Vertical Jump Science

Variables in a vertical jump program work together to form a successful effect. When you train one variable, it might help you in another. As you improve each aspect of a jump training program, you’re going to notice that all of the components will work together. We call that synergy.  A complete athlete needs more than one […]

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Basics to Increase your Vertical Jump and Speed

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If you want to jump higher and become explosive for any sport, you need to understand a few basic principles. Not everyone has great natural jumping ability, but we can all improve our vertical jump by training smart and safe. Speed + Strength=Power. This is the basic formula of vertical jumping and all around explosiveness. […]

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Muscle Fiber Types and Vertical Jump Training

May 25, 2011 Vertical Jump Science

Time for some school and the basics. Most of you trained athletes are familiar of the different types of muscle fiber types and how it relates to explosive movements – sprinting, jumping – but for you beginners, my good Friend Vince Delmonte, a popular fitness expert and creator of a successful muscle building system, gives […]

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MMA Training for Strength and Sports

May 15, 2011 Sports Training

MMA Training for vertical jump and all Sports.   With the decline of popularity of boxing and the super rise of MMA fighting competitions, the benefits of MMA training carries over well to all sports, but how will it help me jump higher and dunk? Confidence and Core. No other form of training will build […]

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Jump Higher, Run Faster with the Glute Ham Raise

April 17, 2011 How to Jump Higher

What the Glute Ham Raise is not…an exotic sandwich from the far east…. but it is one of the most overlooked yet beneficial exercise you can do for the entire posterior chain (lower back, glutes, hamstrings and calves) that will help increase your vertical leap and running speed in addition to other benefits. The glute […]

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The Baseball Vertical

March 2, 2011 Sports Training

Vertical Leap and Baseball We know that the vertical jump is one of the most asked about physical test for Basketball – and even Football -recruits as there is a strong correlation for success in both sports. But what about baseball? With spring training here, does the vertical jump matter in baseball? Not really, but […]

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Pistol Squats for Vertical Leap Training

February 10, 2011 How to Jump Higher
one leg pistol squat

One Leg Pistol Squat for Vertical Jump Training works wonders! Sometimes we just don’t have the time; sometimes we may not have access to a gym or equipment. There are so many ways to keep in shape with exercises that require nothing more than… you! Bodyweight training. We all know the concept: Use your body […]

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