Increasing your vertical jump is not as tricky a proposition as most think.  Increasing the vertical is not a training focus with most of my young athletes, yet almost to the individual they make significant improvements in their jumping ability. 

Our training places a particular emphasis on the muscles of the posterior chain (glutes, hams, hips, abs, lower back, and calves).  One thing we do is incorporate jump stretch bands (only from Dick Hartzell) with squats and deadlifts.  I feel this in particular has a potent carryover to leaping ability. 

We vary the sets and reps depending upon the training goal for a given day.  We most often use 5 sets of 2 reps with heavy bar weight and bands for our maximum effort days, and 12 sets of 3 to 5 reps with lighter bar weight and bands practiced explosively on our speed days. 

We follow the weights with jumpstretch board work using heavy bands.  We use a strap to keep the bands on the shoulders and have the athlete hold onto something so as to maintain balance when they explode.  Depth squats to fast hip thrusts for time making sure to punch the shoulders into the band for 3 sets of 1 minute each.

After just 5 weeks of such training I have seen kids literally fall when they jump simply because they did not expect to go so high.   Give it a try; you will be glad you did!

Donnie Thompson

All-Time Highest Powerlifting Total (3,000 lbs)

Strength Coach