In other words you want to get as light and ultra powerful as possible.By getting light we are referring to reducing your body fat percentage as well as any surplus muscle mass. Carrying a spare tyre of extra fat about your stomach and / or huge slab of meat pectorals isn't going to help you jump high.The second half of the power to weight ratio equation is power. Muscular power is the level of force one can divided by the time it takes to apply it. The two primary variables of muscular power we are able to make improvements to are therefore speed and strength. Speed can be developed by improving your co-ordination and also by training your central nervous system to respond faster.
This is where the plyometrics aspect of vertical jump training comes into play. If your sport involves a lot of jumping type actions already, you might not in fact have to do much more actual jump training to enhance your vertical.Strength on the other hand is usually developed mainly by weight training, typically with quite heavy loads. Becoming strong is extremely important for maximizing your vertical jump.Focus Your Training On The Right MusclesIt is additionally necessary when it comes to vertical jump workouts to be familiar with what muscle groups that you must concentrate on. Many people believe that it is basically quadriceps, however in truth your key movers are your glutes, hamstrings, core, hips and also the rest of the posterior chain. To a lessor degree your calves, shoulders and lats also play a role, however the vast majority of your jumping power originates from the larger muscles located in and around the top of the leg.This is the reason why the bulk of your vertical jump training should really focus on the development of those parts. Inside the gym by far the two most effective exercises for the development of these areas, in particular from a pure strength perspective, would be the different types of squat and deadlift. Becoming stronger on those two exercises is one of the most effective tactics for your average athlete to build improvements on their vertical jump.
What Are You Training For?Another important concept associated with vertical jump development is specificity. From a technical standpoint your vertical jump is actually how high you can actually jump from a stand still . Despite the fact that this by itself is a great indicator of muscular power, the fact remains hardly any athletes will be training just for that. A lot of people are attempting to increase their vertical to improve a sporting related activity such as basketball or volleyball.On account of the nature of specificity, merely engaging in standing vertical jumps will help your standing vertical test result, but it isn't the most appropriate exercise for you for anyone who is aiming to slam dunk a basketball.As an example I know a sprinter who utilises a type of specificity in his training involving only performing single legged variations of just about all exercise. They does this since sprinting is really a unilateral activity and he feels that unilateral training shows a more effective carry over for him. I wouldn't advocate everyone carry out his system but his plan is designed with regard to his goals and he has gotten very good results with both his sprint performances and vertical jump from following it.