Improving vertical jump height
Having a powerful vertical jump can be quite advantageous in sports such as AFL, Basketball, Netball, Volleyball, or even Soccer. Improving your vertical jump was commonly thought to be done by solely focusing on plyometric training, which heavily involves variations of repeated jumps. Although studies have indeed shown that this can improve vertical jump performance, strengthening the lower limbs through weightlifting has also been shown to significantly increase vertical jump height as well. [1,2] It is recommended for athletes to focus on weightlifting programs during pre-competition periods, a combination of plyometric and weightlifting programs during transition period of pre-competition to competition, and plyometric programs during competition phases. [3]
Strengthening your lower limb muscles essentially establishes a strong foundation by increasing the force-producing capacity of your muscles, which is essential to performing a maximal vertical jump. A lower limb weightlifting program can be composed of exercises that primarily target the quadriceps, hamstrings, and calf muscles. Common exercises for this program include barbell back squats, barbell front squats, deadlifts, Romanian deadlifts, weighted calf raises, Olympic lift variations such as hang cleans, and Bulgarian split squats.
Here at Thornleigh Performance Physiotherapy, not only can we can help you structure a vertical jump exercise program tailored to your sport-specific needs and provide a gym space to perform it, but most importantly we use a scientific approach to measure your vertical jump. By using bilateral Axit force plates in our clinic, we can precisely measure your vertical jump height, as well as determine if you have any force production asymmetries between each leg when jumping.
If you have any further questions regarding vertical jump training, please give us a call at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.
References
Teo, Y.M., Shaun, Newton, J., Michael, Newton, U., Robert, Dempsey, R., Alasdair, & Fairchild, J., Timothy. (2016). Comparing the Effectiveness of a Short-Term Vertical Jump vs. Weightlifting Program on Athletic Power Development. Journal of Strength and Conditioning Research, 30(10), 2741-2748.
Hackett, D., Davies, T., Soomro, N., & Halaki, M. (2016). Olympic weightlifting training improves vertical jump height in sportspeople: A systematic review with meta-analysis. British Journal of Sports Medicine, 50(14), 865-72.
Arabatzi, F., Kellis, E., & Saèz-Saez De Villarreal, E. (2010). Vertical Jump Biomechanics after Plyometric, Weight Lifting, and Combined (Weight Lifting Plyometric) Training. Journal of Strength and Conditioning Research, 24(9), 2440-2448.