I have spent several years researching programs and products about how to jump higher and increase your vertical. When evaluating a program there are a few key factors that you need to consider to determine whether the program is worth buying. I have outlined some of the factors that I think are most important.

1. Stretch shortening cycle (Plyometrics). All of the muscles in our body react to stretch. Muscles are a lot like springs. With normal movement, a stretch is initiated on a muscle creating a response. That response is a contraction to slow down the movement (deceleration) and then return the body part to a neutral position (acceleration). A good jump program will take advantage of the natural ability of your body to spring back to normal position. One of the best forms of exercise to train the stretch shortening cycle is plyometrics. Your program should include some form of plyometric exercises.

2. Normal movement patterns (biomechanics). If you were trying to jump higher, why would you train your quads using a leg extension machine? The best way to train a movement is to mimic the movement the best you can with resistance. Any program that you consider should stress normal jumping movements.

3. Complex movements / Total body. Jumping is a total body motion. Exercises that increase vertical jumping are going to have to be complex movements. What that means is that you will be using the whole body to create the force you need to get off the ground. You will need to train everything from the arms down to the toes. Every part of your body is necessary to reach your highest vertical jumping ability.

4. Train Fast – Explosive. In order to improve explosive type movements you must train fast. That does not mean that you rush between exercises. It means that when you are jumping, you need to jump with all of your effort, as quickly and explosively as possible. If you are going to use weights, the same principle applies. Research suggests that our body adapts to whatever speed we train at. If you train slowly, you will be strong at slow speeds. If you train fast, you will be strong at high speeds.

5. Multiple directions. Jumping involves more than just a vertical component. You must be strong enough to be able to rapidly change directions. Think about it. Jumping is a rapid change from a forward motion to a vertical motion. You must be able to stop and use the forward momentum that you have gained to propel you vertically. Why do you think you can jump higher when you get a running start versus a stand still vertical jump?

6. Proper landing mechanics. You may be asking: “Why it is important to know how to land when we are talking about jumping?” Good landing technique teaches the body to quickly regain balance. You are not going to want to waste momentum on trying to regain balance when you need to be able to use that energy to propel you vertically. Good landing technique allows you to rapidly go from one jump to the next or change direction quickly.

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