Exercises on how to increase vertical jumping ability involve strength training with the use of weights. The exercises are scheduled in three phases or periods and are intended to develop the following attributes when learning to jump higher:
Increased maximum body strength
Increased muscle power
Increased muscular endurance
However, it is impossible to train the body in all three phases at the same time, so coaches have developed regular training programs for athletes who want to learn how to increase their vertical jumping skills. The phases do not lead to the next and the goal of the training periods is for the athlete to possess explosive strength with high muscular endurance.
Phase 1 – Increased maximum body strength
Phase 1 occurs well before gaming season begins when you want to start training on how to increase your vertical lift. During this phase, the athlete’s baseline fitness level is raised through cardio, aerobics, and weight training. This is the phase where the body is ready and should focus on building core strength. During Phase 1 in training on how to jump higher, the following are targeted:
Prepare ligaments, joints, and tendons for upcoming intense activities on how to jump higher
Prepare the stabilizer muscles by strengthening them
Balance muscle groups by correcting differences in strength between flexors and extensors
Developing core strength, especially the core and lower back muscles, is important because all basic movements like twisting, turning, jumping, and running rely heavily on muscle strength in this part of the body. For strength training leading to effective exercise on how to increase vertical jump ability, core conditioning is very important, but most athletes and coaches neglect it.
Shortly before the season begins, strength training should now focus on building maximal strength when training to increase vertical jumps. When one reaches maximum strength, the next phase of training is assumed, which is to train the muscles for explosive force and how to jump higher.
Phase 2 – Training for explosive strength
When the basic fitness level of the body has peaked and maximum strength has been achieved, the second phase of training on how to increase vertical jumps is about converting raw power into explosive force. Plyometric training can be incorporated into athletes’ regular activities and if Phase 1 has been successfully implemented, the required fitness level should enable the athlete to withstand the rigors of plyometrics. Basketball or volleyball players should focus on exercises that develop explosive strength for the leg muscles, such as deep jumps, which are vital for learning to increase vertical lift. Because plyometrics is a high-intensity exercise, care must be taken not to overdo it. Most trainers set a limit of four training days per week for plyometrics.
Phase 3 – Maintenance of muscular resistance
In season, an athlete must train regularly to maintain endurance levels, especially for muscles that must engage in highly repetitive movements when training to increase vertical lift. Basketball, for example, requires one to jump and run many times during the season and an athlete who fatigues himself in the middle of the season will not deliver quality playing minutes. Training on how to jump higher should be done regularly and at a manageable pace.
The periodized training program gives athletes enough time to develop the desired attributes of basketball players, which are explosive strength with high muscular endurance. The training program and training on how to increase vertical jumps is designed to cover a year with the athlete peaking right at the start of the season.