Vertical Jump Principles

Primary Goal: Develop explosive power, strength, mobility, and coordination.

1.      Develop Lower Body Strength

Stronger muscles can generate more force, which is critical for jumping higher.

• Focus on compound lifts:

  • Squats (back, front, and Bulgarian split squats)

  • Deadlifts (trap bar - see previous blog post)

  • Hip thrusts and glute bridges

 2. Build Explosive Power

Explosiveness bridges the gap between strength and speed.

• Plyometric exercises:

Box jumps, Depth jumps, Broad jumps, Single-leg bounds, POGO hops, Jump Rope

Note: Remember, your intention should be every rep is explosive. Don't just go through the motions. Intention is very important for strength and power exercises.

• Olympic lifts (if experienced):

  We really like cleans (and their variations) and snatch pulls for triple extension.

3. Improve Core Strength

A strong core enhances stability and power transfer.

Hitting core in different planes and with progressive overload.

Ex: Rollouts, loaded hanging knee tucks, side bends, loaded crunches, etc.

4. Optimize Mobility and Flexibility

Tight muscles can limit your range of motion and explosive potential.

Key areas to stretch: Hip flexors, Hamstrings, Calves, Ankles

Most jumpers are restricted in the ankle joint. Take times to ensure your calves and not very tight. Roll your foot often with a lax ball, baseball, or a golf ball.

5. Enhance Speed and Coordination

Vertical jumping involves not just raw power but also efficient movement patterns.

• Jump technique drills: Focus on proper arm swing, quick ground contact, and an explosive upward drive.

• Sprint training: Short sprints improve force application and explosiveness.

6. Train Consistently AND Recover Often

Your muscles need time to repair and grow stronger.

• Sleep: Aim for 7–9 hours per night for optimal recovery.

• Nutrition: Fuel your body with protein, carbs, and healthy fats to support muscle growth and performance.

• Foam rolling, lax ball work (aka self-myofascial release), and recovery stretches.

Volleyball Spike

Sample Weekly Schedule

Day	Focus
Monday	Strength (Squats, RFESS, SL RDL, Pull Ups) + Core
Tuesday	Speed, Plyometrics +Mobility
Wednesday	Rest or Active Recovery
Thursday	Power (Cleans, Box Jumps) + Core
Friday	Strength (Deadlift, Hip Thrusts, Pull Ups) + Core
Saturday	Speed (Sprints) + Mobility
Sunday	Rest or Recovery

Strength to BW Ratio Importance:

Strength-to-bodyweight ratio (relative strength) is crucial for enhancing vertical jumping because it determines how efficiently an athlete can generate force relative to their body mass. Since jumping is a movement that requires propelling one's body into the air, having high relative strength allows an athlete to produce more force without carrying excess weight that could hinder lift-off.

Why Strength-to-Bodyweight Ratio Matters for Vertical Jumping

1. Force Production vs. Mass – Newton's Second Law (Force = Mass × Acceleration) dictates that an athlete must produce enough force to accelerate their body upward. The stronger an athlete is relative to their weight, the more force they can generate per unit of body mass.

2. Power Output – Power (Force × Velocity) is critical for jumping. Athletes with a high strength-to-bodyweight ratio can apply force quickly, leading to greater explosive power and a higher vertical jump.

3. Neuromuscular Efficiency – Strength training enhances motor unit recruitment and rate coding, meaning stronger athletes can activate more muscle fibers efficiently during a jump.

4. Minimizing Unnecessary Mass – Excess non-functional body mass (fat) negatively impacts jump performance since it adds weight without contributing to force production.

   When you watch any type of sporting event, the faster or more explosive athletes are typically pretty lean and strong compared to their competition. This level of strength with a low body fat can enhance athletic potential.

   
   

How to Improve Strength-to-Bodyweight Ratio for Vertical Jumping

• Increase Maximal Strength – Exercises like squats, deadlifts, and Bulgarian split squats help build overall strength. See point 1 above.

• Enhance Rate of Force Development (RFD) – Olympic lifts, plyometrics, sprints, and explosive movements train the body to apply force quickly.

• Optimize Body Composition – Reducing unnecessary fat while maintaining or increasing lean muscle mass improves relative strength.

  Among many other reasons, this is why athletes need to eat healthy (also for recovery and performance) to ensure they do not carry any unnecessary body fat. Depending on your sport or position this can be very beneficial ( wide receiver vs offensive lineman).

• Improve Jump-Specific Mechanics – Proper jump technique enhances efficiency and maximizes force application.

  The more you train the jumps, the better you get at them. Coordination will improve while also enhancing overall power output. If you want to jump high, you need to work on jumping duh (but a lot of people don't think its that simple).

  
  

Elite vertical jumpers often have a squat-to-bodyweight ratio of 2.0x or higher, indicating their ability to produce high force relative to their weight.

For youth athletes, focusing on developing a strong foundation while incorporating speed-strength work is key!