You must look at proper biomechanics and timing to boost your vertical jump during the different phases. Good technique will help optimize energy transfer, maximize muscle engagement, and enhance the height of your jump. Training your jump without understanding timing, coordination, and biomechanics will not improve height.

Mistakes People Often Make

1. Hip Hinge Instead of Compressing the Ground:
• Hip hinging leads to less ground compression, decreasing power generation during the takeoff.
2. Keeping Knees Over Ankles:
• Keeping the knees 90 degrees over the ankles during the pre-stretch phase can limit the range of motion and hinder the explosive upward movement. You want a shin angle of 70 degrees.
3. Not Pointing Toes for Peak Height:
• Neglecting to point the toes during takeoff can impact the extension of the lower limbs, affecting the height achieved in the jump.
4. Incomplete Hip Extension:
• Failing to extend the hips during takeoff limits the overall force generated.
5. Weak Ankles:
• Weak ankles can compromise stability and reduce the ability to generate force during takeoff. Strengthening the ankles is crucial for a powerful jump.
6. Slow Eccentric Pre-Stretch Phase:
• A slow or inadequate pre-stretch phase can result in decreased energy storage and impact the explosiveness of the takeoff.
7. Poor Arm Swing:
• Inefficient arm swing mechanics can diminish the upper body’s contribution to the jump. Lack of coordination or improper positioning of the arms may affect the overall momentum.
8. Incorrect Strength Training:
• Strength training that does not target the specific muscles involved in jumping can lead to suboptimal power development.
9. Lack of Explosive Training:
• Neglecting explosive training exercises can limit the ability to generate quick and powerful movements during a jump.
10. Timing Issues:
• Poor timing and coordination during the different phases of the jump can affect the overall jump height. Coordination between the arms and legs is essential for balance and power.

Biomechanics of the Vertical Jump

The vertical jump typically consists of several distinct phases that involve specific movements and biomechanical actions. While variations may exist depending on the context, sport, or individual technique, here is a general breakdown of the phases of a vertical jump.

Starting Position

The feet are usually shoulder-width apart, and the body is in a ready position with a slight bend in the knees and hips.

Pre-Stretch or Counter-Movement

This involves a quick downward eccentric movement, squatting the hips, and bending the knees and ankles while swinging the arms backward. This action helps load energy into the muscles to prepare a powerful takeoff.

Arm Swing

The backward arms swing occurs during the pre-stretch phase, and the forward and upward swing contribute to the explosive upward movement during takeoff.

Takeoff or Launch

This involves rapidly extending the hips, knees, and ankles to generate maximum force. The energy stored during the pre-stretch phase is released, propelling the body upward. This is the key moment that propels you off the ground. As you leave the ground, point your toes to fully extend your lower limbs to optimize the height of your jump.

Flight Phase

This is when the body is in the air after takeoff and before the descent. This is when you transition from the upward movement to a state of weightlessness, reaching the jump’s peak height.

Peak Height

The highest point reached during the jump is the peak height. The body is momentarily suspended in the air before the descent begins.

Landing

Proper landing mechanics are essential during this phase to absorb and reduce the impact and risk of injury. The landing phase involves contacting the ground after the jump. Landing with a controlled motion and bending at the hips, knees, and ankles are crucial to absorb the impact evenly and avoid excessive joint stress. Avoid landing with stiff legs, as this can increase the risk of injury.

It’s important to emphasize that the transition between these phases must be coordinated and timed correctly.

You should train and optimize each phase to improve your vertical jump.

Once each phase is functioning correctly, timing the transitions is essential.

Biomechanics of the Joints

1. Ankles

The ankles play a crucial role in jumping and athletic performance. They are one of the most overlooked joints essential to boosting your jump height.

Dorsiflexion

Dorsiflexion, the upward movement of the foot toward the shin, is significant during the pre-stretch phase of the jump. This movement allows for proper loading of the calf muscles. It contributes to the elastic energy stored in the Achilles tendon.

If your ankles have poor dorsiflexion, it restricts their ability to generate force for take-off. Also, it affects your knee’s ability to move over the toes to optimize the 70-degree angle to compress the ground, which will restrict and limit the hip flexion needed to generate power.

Plantar Flexion

Plantar flexion, the downward movement of the foot away from the shin, is crucial for pushing off the ground during the takeoff phase. Strong and controlled plantar flexion contributes to the force generation needed for an explosive jump.

• Ankles help to absorb and distribute the impact forces, reducing the strain on other joints, such as the knees and hips.

• The ankles play a role in transferring power from the lower limbs to the ground. Strong and flexible ankles contribute to a more efficient energy transfer for a powerful takeoff, efficient energy transfer, and a controlled landing.

Exercises for the Ankles

Bent Knee Calf Raises

Pogo Jumps

2. Knees

The knees are also critical when it comes to jumping. The knee joint allows leg flexion (bending) and extension (straightening), which is crucial for performing jumps.

• The knees, along with the ankles, play a key role in absorbing and distributing impact forces. They act as a cushion, helping to reduce the stress on other joints and tissues.

• Strong and well-conditioned knees that can flex and extend contribute to a more forceful takeoff.

• During jumps, the knees play a significant role in the landing phase. Proper mechanics, including bending the knees upon landing, help absorb the impact and distribute forces to minimize the risk of injury.

Exercises for the Knees

Eccentric Isometric Box Jump Down

Resistance Band Knee Squats

3. Hips

The hips are the most crucial component for generating power. The flexion and extension of the hips create a powerful motion to propel you upwards.

• The hips are powerful contributors to generating force. Strong hips provide the foundation for explosive movements through extension and flexion.

• Hip mobility is essential for performing various movements, including deep squats, lunges, and jumps. Improving hip strength and flexibility enhances mobility and your ability to achieve optimal position.

Hip Exercises

Kettlebell Swings

Dumbbell Arm Swing Squat Jump

Resistance Band Squats and Deadlifts

4. The Abdominals

The abdominals provide stability to the center of your body. A strong and stable core is needed for maintaining proper body alignment and posture during dynamic movements like jumping.

Strong abdominal muscles support good posture.

• A strong core enhances power transfer between the upper and lower body.

• Improved core strength helps you maintain control and balance during a jump’s takeoff, flight, and landing phases.

Abdominal Exercises

Standing Resistance Band Planks

Weighted Hanging Knee lifts

5. Arm Swing

While the lower body generates most of the force during a jump, the arm swing significantly contributes to the overall momentum and height of the jump.

• The swinging motion of the arms generates angular momentum. When the arms swing backward and rapidly forward, this rotation contributes to the overall force applied to the body during takeoff.

• The upward motion of the arms during the swing adds to the vertical lift. This helps propel the body upward, contributing to the height achieved during the jump.

• Maintain control over the entire body, including the arms. Avoid excessive or uncontrolled movements that may result in energy loss or affect balance.

The arm swing coordinates with the lower body as a countermovement. Swinging your arms backward helps load energy into the muscles, creating a pre-stretch or countermovement that contributes to the explosive upward movement.

• Synchronization between the arm swing and the lower body’s movements is crucial. The arms should swing upward and forward in concert with the extension of the hips, knees, and ankles during the takeoff phase.

• To maximize the benefits of the arm swing, ensure a full range of motion. Allow the arms to swing back behind the body during the loading phase and then drive them forward and upward with force during the explosive upward movement.

Practice the arm swing in coordination with lower body movements. This can be done through specific drills or by incorporating jumping exercises into your training routine.

Keep your focus on a point in front of you during the jump. This can help balance and coordination, especially when incorporating the arm swing.

Arm Swing Exercises

Dumbbell Snatches (done from outside the body)

Med Ball Slams and Toss

Individual variations exist, and the optimal arm swing mechanics may vary based on body proportions and personal preferences. Observing and analyzing your movements and seeking feedback from coaches or trainers can be beneficial in refining your arm swing technique. Furthermore, video is a valuable tool to identify areas for improvement and track progress in optimizing your jumping mechanics.

Those looking to improve their vertical jump should optimize each phase, including strength training, technique refinement, and overall power development. Overall, training using leg presses, squats, deadlifts, front squats, explosive high pulls, etc., is excellent for simultaneously training the ankles, knees, hips, and abdominals timing and coordination.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

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