Jump training can only be truly effective if it is done with a clear purpose. Jump training is not a panacea, but it must cause overload in at least one of the following key areas to truly improve athleticism:

• Muscle contraction
• Speed of muscle contraction
• Muscle coordination
• Ground reaction forces

Training for jump rope training simply because of its reputation or expected results will not improve athleticism. Instead, the specificity of the training is the key.

The joy of defying gravity is undeniable. Joe Navarro’s book The Power of Body Language emphasizes that resisting gravity symbolizes pure bliss. What the body expresses reflects the emotions of the mind. Jumping can especially represent joy and excitement.

High jump training plays a central role in my life. Over time, even a slight improvement in my high jump performance gives me a sense of excitement, which motivates me to keep exploring the best training methods to make the leap to this basic human movement.

In this series of articles, I’ve distilled the ideas I’ve had over the years into three core methods for optimizing weight training to maximize vertical jump potential. First, we’ll explore impact weight training, which is the preferred method for many coaches and athletes to improve their vertical jumping ability. Then, we’ll dive into two lesser-known but equally important methods: variable and creep jump training and contrast/group training.

High Intensity Impact Jump Training Method

To jump higher, you must train the jump path at a greater intensity than ever before. The main goal of jump training is simple: teach the body to generate more force in less time and to apply that force in the optimal direction.

No training method is better suited for this task than well-designed, high-intensity jump training. Before jump training gained its modern name, it was ominously referred to as impact training. The term reflected the primitive and demanding nature of these movements – a far cry from the easy way jump training is perceived today.

Impact training originated with the deep squat jumping exercise. The jump itself is a dynamic and high-impact maneuver in which the athlete is subjected to several times their body weight in milliseconds. Similar to sprinting, effective jumping relies on hindbrain reflex action.

Impact weight training overloads the jumping process by generating higher forces and loading rates than standard jumps, while ensuring that forces are applied precisely in the direction that will improve performance. For athletes aiming to improve vertical explosiveness, weight training that reflexively activates maximal vertical and horizontal forces is critical.

However, advanced impact weight training is not straightforward for everyone. Exercises such as deep jumps from a 48-inch-high box or triple jumps from a 24-inch-high landing pad are required:

1. Mature physical development
2. Solid training experience
3. Proficiency in basic jumping starts and landings

At Zera, we’ve identified two basic types of impact jumping drills that are perfect for improving vertical strength in track and field athletes and crossfitters. In future articles, we’ll break down these drills further and explore their integration with complementary techniques such as contrast and variable jump training.

Jumping is not just about performance, it’s about regaining joy and unlocking potential. Let’s take to the air! For more tips on improving your athletic performance, check out our guide on how to increase your vertical jumping ability by 5 inches in 3 weeks.

Zera Vertical Jump Training: depth jumps and related techniques

Depth Jumping and Advancement for Athletes

In their quest for higher jumps, athletes and coaches must master the skills associated with depth jumping. Legendary athletes like high jumper Rudolf Povarnitsyn with a height of 2.40 meters have proven the power of these techniques. The basic depth jump is an all-around drill adapted to the athlete’s ability level. an 18-inch depth jump is very different from a 48-inch depth jump, just as a 135-pound squat is very different from a 405-pound squat. Strength coaches rarely recommend that athletes skip fundamental exercises such as barbell squats, and the same principle applies to depth jumps.

For underclassmen (i.e., athletes who begin rigorous training in late middle school or early high school), the low box of the squat is an excellent way to teach them the technique of landing correctly on a “single reaction. For advanced athletes, high box training can be adjusted in intensity as they grow to match their reflexes and landing ability.

Single reaction depth jumps are the foundation for all other jump training. As noted strength coach Dan John explains, mastery begins with proper technique and progressively improves through volume of exercises, culminating in increased loads. Low-intensity, repetitive jump training can be beneficial for less experienced athletes, but making sure the first repetition is correct will set the stage for subsequent repetitions that will lead to consistent performance.

Single-leg squat jump: progression progression progression

The single leg deep squat jump is an advanced variant of the deep squat jump for athletes in all sports, not just track and field. While it has more in common with the two-legged jump than with the one-legged jump, this is due to the relatively longer contact time. However, when combined with a hurdle or series of hurdles, the contact time can be minimized, thus increasing its effectiveness.

The single leg deep jump is the general preparation phase (GPP) for the single leg jump and the special preparation phase (SPP) for the double leg vertical jump. Setting up hurdles, especially collapsible hurdles, optimizes the effectiveness of the exercise by improving posture, reducing contact time and maintaining a consistent cadence. For best results, consider completing these jumps on a series of lower hurdles to fine-tune technique and tempo.

Deep Jump Series: Hurdle Jumps

While deep jumps focus on a single powerful movement, hurdle jumps bring rhythmic and vibration-like qualities to jump training. As Frans Bosch and Ronald Klomp described in their seminal book Running, sprinting relies on cyclic reflex action, with each step influencing the next. Similarly, high and long jumpers naturally increase the tempo of their final step before jumping. This increased frequency enhances reflex connections, which in turn improves the efficiency of the start and jump.

Hurdle jumps, although bilateral, reflect this cyclic nature by creating reflex mechanisms that link each jump to the one before it. Elite level jumpers instinctively adjust their stride frequency prior to the jump for optimal performance, much like the rhythm established in hurdle jumping. This exercise enhances reflexes and establishes rhythm, which is essential for explosive, efficient jumps in any jumping sport.

By incorporating deep jump variations and rhythmic weighted exercises into your training, you will be able to reach new levels of performance and precision in your vertical jumps with Zera.

Zera Jump Training: Hurdle Jumps and Bounce Techniques

Hurdle jumps: a must for impact jump training

The hurdle jump is the highlight of impact interval training. It speeds up contact time and is the perfect complement to depth jumps. In addition, hurdle jumps are easier to train with high repetitions, making them ideal for reinforcing and improving skills learned through single-reaction depth jumps.

This exercise can be done on one or both legs, and the use of collapsible hurdles is highly recommended for safety and flexibility. The distance between the hurdles can be adjusted to suit your training goals or simply added for variety. A wider distance between the hurdles is good for shorter touchdown times and power control, while a closer distance enhances training of the knee extensors.

A personal favorite high jump drill is the two hurdle jump + big hurdle jump. First, the two hurdle jump sets the tempo, then the final hurdle is jumped at maximum height. This dynamic combination mirrors a quick pace before a powerful jump, injecting variety and specificity into your routine.

Bounce: Triple Jump Series

Bounce training takes jump training to the next level by storing and releasing energy in the horizontal plane. Unlike depth jumps and hurdle jumps, which focus on vertical strength, bounce training emphasizes a sweeping jumping mechanism, which is critical for explosive acceleration and sprinting.

Here’s how to master the bounce technique for maximum jumping power:

• Mix up exercises: Even non-triple jumpers can benefit from alternating single-leg and side-to-side strides, as these exercises train the stumbling and reverse extension reactions essential for sprinting.
• Reducing backside movement: The unique requirements of the assisted jump help to transition to the forward swing more quickly, thereby reducing excessive backside movement during the sprint.
• Short and long jumps: Combining short jumps (e.g., standing triple jumps) with long jumps (20-40 meter continuous jumps) builds strength as well as improves bouncing, reflexes and jumping ability.
• 10x jumps: Intermediate distance jump training from a standing start is one of the most transferable exercises in all track and field long jump events.
• Multiple Starts: Alternate between standing starts and assisted starts and measure the distance between the two.
• Endurance training: At the end of a shorter jumping session, a 40-60 meter endurance session is performed as a “down-training” exercise for muscle relaxation and efficiency, especially helpful for athletes with higher muscle mass.

Bouncing categories in Zera training

1. Short multiple jumps: Starting from standing or running, perform 3-5 jumps, measure and record changes daily.
2. Longer bounces (20-40 meters ): usually performed on the track with different bounces, providing an integrated workout that blends strength and endurance.

With Zera’s training methodology, jumping exercises like hurdle jumps and bouncing can unleash your athletic potential, honing explosive power and fine-tuning skills tailored to your goals.

Building Better Athletes Through Impact Strength Training

When it comes to improving jumping ability, it is vital to incorporate a variety of jump assist techniques. Medium-distance assisted jumps, which emphasize muscle coordination over pure strength and explosiveness, are a key component of any effective training program. For best results, specific jumping exercises should be combined with assisted explosive power training, which focuses on coordination rather than pure single explosive power.

Key Points:
Combine multiple short jump drills with long training sessions and utilize long jump drills to improve bouncing ability, muscle coordination, and jumping ability.

Developing an Impact Explosive Strength Training Program

Impact weight training can be used as a stand-alone workout or as a supplement to program-specific training. These workouts are best performed on days when the CNS (central nervous system) is active, to ensure that the athlete is well rested, or on days when high-intensity resistance training is combined with coordinated flexibility training.

Below is a summary of high intensity impact training:

Vertical Vector Strength Training

• Double leg deep squat jumps to target: 3-5 sets x 2-5 reps
• Single leg deep squat jumps over hurdles: 2-5 sets x 2-4 reps
• Hurdles: 2-3 sets x 4-8 reps
• Jumping combinations: 100-250 meters
• Shot put throws: 5-20 reps

Adjust the number of repetitions for low-level jumping exercises (such as hurdle jumps and jump combos) based on the quality of the squat. If you want to work on explosive power, stop deep squatting when the maximum rebound height begins to drop.

Vertical Vector Strength-Speed Training

• Double leg jumps over hurdles or jumps to another box: 3-5 sets x 4-8 reps
• Double leg deep squat jumps over hurdles: 3-5 sets x 3-6 reps
• Big hurdles: 2-4 sets x 3-6 reps
• Jumping combination: 200-400 meters
• Shot put throw: 5-20 reps

Horizontal Vector Emphasis

• Multiple jumps from the canter (e.g., 5 jumps from a 5-step canter ): 4-8 reps
• Hurdle jumps with large spacing (5-7 feet ): 3-4 sets x 4-6 reps
• Jumps from shorter boxes with shorter spacing: 3-6 sets x 4-8 reps
• Ball throws: 5-20 reps

Example of a combined focus workout

• Double leg deep squat jumps over 2 hurdles: 4-10 sets x 1 rep
• Standing triple jump: 3-5 reps
• Hurdle jumps: 2-3 sets x 4-8 reps
• Jumping combination: 100-300 meters
• Shot put throw: 5-20 times

By combining depth jumps, triple jump drills, and other high-intensity exercises, athletes can unlock their full jumping potential.

To summarize

Impactful explosive training combined with strategic variations paves the way for athletes to reach their best. While no single workout guarantees results, careful integration of high-intensity movements can help elite athletes make distinctive progress.

Stay tuned for the next installment as we explore explosiveness and human variability in training. At Zera, we’re committed to providing the tools and knowledge needed to help athletes maximize their potential. For more insights on effective training strategies, check out our guide on how and why we’ve elevated the single-leg squat to a primary workout.