Exercise Library
Static Vertical Jump

The static vertical jump is simply a vertical jump from a static start rather than with a countermovement.
Bend at the knees and hips as you would for a vertical jump, but stop and hold in this bottom position for 2-3 seconds. Perform a vertical jump directly from this static position.
The static vertical jump removes the assistance of elastic energy and forces the body to voluntarily produce more explosive force. 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.
Static 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.

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