Jump Higher and Play Better Games

Welcome to The Stoiclete! Every Monday, We're here to help you improve by answering your questions about exercises, training issues, and specific areas like power and mobility. Learn from other sports and get the edge on your competitors in just 5 minutes. If you were forwarded this message, you can sign up for the weekly email here.

Here’s what we got for you in today’s edition:

• Why the height of your vertical jump says a lot about your potential as a pro athlete

• How you can measure the height of your vertical jump for free

• The must-do exercises to take your vertical jump to a new level

IN OUR MAILBOX

Welcome to ‘‘IN OUR INBOX’’ where we answer your strength and conditioning questions related to your sport. Got a question? Send it to [email protected]. Your question can be answered in the next edition! Let’s dive into today’s question:

The vertical jump is an essential skill you must master to compete at the top level in sports such as soccer, basketball, handball, and volleyball. Interestingly, the vertical jump is also crucial in other sports where vertical jumps are infrequent or nonexistent.

ON YOUR MARK

In virtually every sport, the vertical jump is often used as a metric to measure explosive power and strength. The ability to jump is to athletic improvement as 0 to 100 is to auto racing.

You may possess considerable strength, but if you can't effectively use this strength from a standstill, it's of little use. The vertical jump effectively demonstrates how well an athlete can employ their strength.

The vertical jump is becoming increasingly important for coaches to assess an athlete's current and potential abilities. For this reason alone, it's smart to explore methods to enhance your vertical jump.

You don't need to dedicate separate training sessions; instead, You can use the vertical jump to see how well your training works. Test every 2-3 weeks, and you'll notice that as your vertical jump improves, so does your speed, agility, and strength.

There are various methods to test your vertical jump, depending on the availability of resources and budget. Professional sports teams/athletes will have access to more expensive and accurate testing equipment than amateur athletes.

The simplest method involves using chalk and a wall. The athlete applies chalk to their fingertips and jumps upward, marking the highest point of the jump on the wall with the chalk.

The height of the chalk mark indicates the height of the athlete's vertical jump. While not the most precise method, as there may be questions about whether the athlete truly reaches the highest point on the wall, it provides a good indication.

GET SET

When focusing on improving jump height, various exercises can be performed. A good exercise to increase lower body strength is the squat. Research shows a strong correlation between 1RM of the squat and the ability to jump vertically.

To effectively train strength, it's recommended to perform 2 to 4 sets with a weight of 85% of your 1RM, with a rep range of 6 reps or fewer. Rest times should be at least two minutes to allow adequate muscle recovery. A variation of a squat that can improve explosive power in the legs is wall balls.

How high you can jump as an athlete with a vertical jump largely depends on your explosiveness. How quickly can your body utilize the strength it has available? Combining strength training with training focused on explosiveness is therefore essential to maximize your vertical jump.

To train for explosiveness, you can use plyometric exercises. Plyometric exercises can significantly improve your explosiveness and speed. In plyometric exercises, there is a short contact moment with the ground. It’s all about performing the movement explosively and putting the body in a situation where it must quickly generate power.

Research indicates that a combination of exercises such as squat jumps, box jumps, and depth jumps yields the most progress. When you start using plyometric exercises, make sure you are well warmed up.

Training for explosiveness is demanding on the body, so ensure you have enough rest between sessions. The rule of quality over quantity is especially important with plyometric exercises, so make sure your form is good before increasing the intensity. With these tips, you ensure that the risk of injury is minimized and you maximize your progress.

GO

Welcome to the "GO" section, where we put ideas into practice. Before you start this training week, take a moment to answer these two questions below. This will help you understand and apply the information from the newsletter in your training. Let's begin:

AROUND THE STADIUM

Welcome to the "AROUND THE STADIUM" section, where you’ll find research links and helpful products to boost your performance.

• Vertical Jump Tips: Key exercises to boost your vertical jump for basketball performance.

• 8-Week Jump Plan: Structured training program designed to increase vertical jump in two months.

• Science of Jump: Research and insights into the biomechanics of vertical jump.

• Hoops Jump Guide: Comprehensive vertical jump training guide for basketball players.

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DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.