The most important factor in vertical jump training
I have been a long time student in vertical jump training. I have achieved my vertical jump of up to 39 inches, and is currently around 36 feet.
Vertical jump training isn’t difficult, but there are a few things you absolutely NEED to do to maximize your results. Before getting stronger, make sure you’ve made your body as efficient as possible. This way you get the most out of your strength and you are not just putting force on the dysfunction.
One of the first things you should do in your vertical jump training is to fix your “strength pairs.” This will immediately make you more efficient and will make your glutes activate.
“Force partners” is just a fancy way of saying “hips.”
How your hips are “bowed” over your pelvis will determine how effectively you move. To move efficiently, we need to be able to activate our glutes and move primarily through them.
Stand sideways in front of a mirror and lift up your shirt. Take a look at your belt line. Is it parallel to the ground or is it sloping down or up? If it’s parallel, congratulations, you’re in good pelvic alignment.
Most athletes lean with the front facing down, which is called an anterior pelvic tilt. These athletes need to strengthen their glutes and hamstrings and lengthen their quadriceps. Do lots of stretching for your hip flexors and rectus femoris, as well as weight room movements like deadlifts, glutes, and pullthroughs. Hit your abs hard as well because in the back bend position they are elongated and weak.
If you’re leaning to the other side, you’re in what’s called a posterior pelvic tilt. You are going to need to strengthen your quads and lengthen your hamstrings. Do front squats and single leg squats hard, and don’t put too much emphasis on your hamstrings, as they are pretty tight right now.
Once you get your hips properly aligned and individualize your training around them, the results of your vertical jump training will explode.