Exercise Library
Vertical Jump






The vertical jump is the simplest jumping exercise possible and is an accessible way to introduce jump training.
 
 
Execution
 
Perform a standard countermovement jump straight up. Absorb the landing in a strong stance by bending the knees and hips.
 
 
Purpose
 
The vertical jump is a basic exercise to develop explosive leg and hip extension. It can be used as an easy and accessible introduction to jump training, when a box isn’t available, or when an athlete is nervous about jumping onto a box.
 
 
Programming
 
Vertical jumps should generally be done for 3-5 reps per set, with 3-10 sets. In weightlifting, they are usually done at the end of a training session. This prevents their fatiguing the lifter for the performance of more sport-specific speed-dependent lifts, and also helps improve explosiveness by forcing the body to recruit more and higher-threshold motor units when partially fatigued.
 
 
Variations
 
Vertical jumps can be done without a countermovement, with a full squat countermovement or from the bottom of a squat, with one leg, to the side, from a seated position, and many more options.




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