Vertical Jump

The power standard — the most direct measure of lower body explosive power

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⚡ Quick Reference

Aspect	Details
Pattern	Plyo / Power
Primary Muscles	Quads, Glutes, Calves
Secondary Muscles	Hamstrings, Core
Equipment	None (bodyweight)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Foot position: Hip to shoulder-width stance
   • Toes pointed straight ahead or slightly out (0-15°)
   • Weight evenly distributed on whole foot
2. Arm position: Arms at sides or slightly back
   • Ready to swing upward
3. Posture: Standing tall, upright
   • Core engaged but not rigid
   • Eyes looking forward/up at target
4. Knee position: Soft knees (slight bend), not locked
5. Mental prep: Focus on target (rim, marker, wall spot)

Equipment Setup

Equipment	Setting	Notes
Measuring device	Vertec, jump mat, or wall marks	Optional for tracking progress
Landing surface	Flat, non-slip floor	Gym floor, court, track surface
Ceiling height	Adequate clearance	Check overhead space
Target	Visual marker overhead	Helps with intention

Setup Cue

"Athletic stance, eyes up, ready to explode — light on your feet"

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🔄 Execution

The Movement

⬇️ Countermovement

What's happening: Loading the spring

1. Rapidly drop into quarter squat (not slow descent)
2. Hips back, knees bend to ~90-100° knee angle
3. Simultaneously swing arms back and down
4. Chest stays relatively upright
5. Breathing: Quick inhale during descent

Tempo: Fast (0.2-0.4 seconds)

Feel: Loading quads, glutes, and stretch reflex

Key point: This is a quick dip, not a slow squat

⬆️ Triple Extension

What's happening: Explosive power generation

1. EXPLOSIVELY extend hips, knees, ankles — all at once
2. Violently swing arms upward to full extension
3. Push through balls of feet, rising onto toes
4. Full body extension at takeoff
5. Breathing: Hold breath or forceful exhale

Tempo: MAXIMUM EXPLOSIVENESS (0.1-0.2 seconds)

Feel: Every muscle firing, maximum effort

Key cue: "Jump through the ceiling"

✈️ Flight Phase

What's happening: Airborne

1. Body fully extended in air
2. Arms reaching overhead (or pulling down for extra height)
3. Eyes on target
4. Prepare for landing

Duration: 0.3-0.6 seconds (depending on jump height)

Feel: Weightless, maximum height achieved

⤵️ Landing

What's happening: Force absorption

1. Land on balls of feet first
2. Immediately bend ankles, knees, hips to absorb impact
3. Sink into quarter-to-half squat position
4. Keep chest up, control descent
5. Breathing: Exhale on landing

Tempo: Quick absorption (0.2-0.4 seconds)

Feel: Soft landing, controlled

Key cue: "Land like a cat — quiet and controlled"

Key Cues

Primary Cues

• "Fast down, faster up" — quick countermovement, explosive extension
• "Arms to the sky" — aggressive arm swing adds 10-20% height
• "Land soft" — control the landing, protect joints
• "Attack the ground" — push through floor forcefully

Tempo Guide

Goal	Tempo	Example
Max Height	X-0-X-1	Fast down, no pause, explosive up, controlled landing
Repeated Jumps	X-0-X-X	All phases fast for continuous jumps
Learning	2-0-X-2	Slower countermovement, explosive up, controlled landing

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — primary jumping force	█████████░ 90%
Glutes	Hip extension — power generation	████████░░ 85%
Calves (Gastrocnemius/Soleus)	Ankle plantar flexion — final push-off	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, deceleration on landing	██████░░░░ 60%
Core	Stabilize torso, transfer force	██████░░░░ 65%

Stabilizers

Muscle	Role
Hip Flexors	Pull knees up during flight, arm swing coordination
Ankle Stabilizers	Balance, control during takeoff and landing

Muscle Emphasis

Vertical jump emphasizes: Fast-twitch muscle fiber recruitment and rate of force development. This is pure power output with triple extension (hip, knee, ankle) coordination.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Slow countermovement	Long, slow squat before jump	Loses stretch reflex, reduces power	Quick dip, fast reversal
No arm swing	Jumping with arms at sides	Lose 10-20% height	Aggressive arm drive
Pausing at bottom	Stop at bottom of countermovement	Loses elastic energy	Continuous motion down-to-up
Landing stiff-legged	Straight legs on landing	Knee/ankle injury risk	Bend joints to absorb
Improper depth	Too shallow or too deep	Suboptimal power generation	~90° knee angle ideal

Most Common Error

No arm swing — arms contribute significantly to vertical jump height. Aggressive upward arm swing can add 10-20% to your jump. Always use full arm motion.

Self-Check Checklist

• Quick countermovement (not slow squat)
• Aggressive arm swing from back to overhead
• No pause at bottom — continuous motion
• Full triple extension at takeoff
• Soft, controlled landing with bent knees
• Maximum effort on each rep

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🔀 Variations

By Technique

Countermovement Variations

Variation	Change	Why
Countermovement Jump	Standard technique (dip then jump)	Most common, uses stretch reflex
Depth Jump	Drop from box, jump immediately	Maximal plyometric effect
Approach Jump	Running start	Sport-specific (basketball, volleyball)

Squat Jump Variations

Variation	Change	Why
Squat Jump	Start from static squat position	Pure concentric power, no stretch reflex
Pause Squat Jump	Hold bottom position 2-3s	Eliminate stretch reflex completely

Loaded Variations

Variation	Change	Why
Weighted Vest Jump	Add 5-20 lbs vest	Overload for power development
Dumbbell Jump	Hold light dumbbells	Added resistance
Trap Bar Jump	Jump with trap bar	Strength-speed development

Single Leg vs Double Leg

Aspect	Double Leg	Single Leg
Height	Higher	Lower
Balance Demand	Lower	Much higher
Injury Risk	Lower	Higher
Sport Transfer	General power	Asymmetry correction, basketball
Best For	Max power development	Balance, unilateral strength

Testing vs Training

Purpose	Technique	Reps	Rest
Testing	Max effort, measured	3-5 attempts	Full recovery (2-3 min)
Training (power)	Max effort	3-5 reps	60-120s
Training (conditioning)	Submaximal	10-20 reps	30-60s

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Intensity	Notes
Max Power	5-8	3-5	2-3 min	100% effort	Fresh reps only
Power-Endurance	3-5	8-12	60-90s	85-95% effort	Slight fatigue acceptable
Conditioning	3-4	15-25	30-60s	70-85% effort	Metabolic training
Testing	1	3-5 attempts	Full recovery	Max effort	Best of 3-5 recorded

Workout Placement

Program Type	Placement	Rationale
Power/Athletic	First or second exercise	Requires CNS freshness
Strength training	After warm-up, before heavy lifts	CNS activation
Basketball/Volleyball	Sport-specific practice	Skill and power combo
Warm-up	Early	Activates fast-twitch fibers

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets of 5 reps
Intermediate	3-4x/week	4-6 sets of 3-5 reps
Advanced	4-6x/week	6-10 sets (varies by intensity)
Athletes (in-season)	2-3x/week	Lower volume, maintain power

Progression Scheme

Progressive Overload

Vertical jump improves through: 1) Neural adaptations (first 4-6 weeks), 2) Strength gains (squat/deadlift), 3) Improved technique (arm swing, depth). Track jump height monthly.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Jump and Reach	Learning jump mechanics
Box Step-Up	Build leg strength first
[Partial Depth Jump]	Limited mobility or strength

Progressions (Harder)

Exercise	When Ready	Link
Weighted Vest Jump	Consistent technique, plateau
Depth Jump	Advanced plyometric capacity
Single-Leg Vertical	Excellent balance and strength
Approach Jump	Sport-specific needs

Alternatives (Same Goal, Different Movement)

Lower Body Power

Alternative	Avoids	Good For
Box Jump	Landing impact	Same power, softer landing
Broad Jump	Vertical space needs	Horizontal power
Jump Squat	None	Loaded power development

Low/No Impact

Alternative	Equipment
Medicine Ball Slam	Medicine ball
Trap Bar Jump	Trap bar (controlled)

Power Testing

Alternative	What It Measures
Broad Jump	Horizontal power
[Force Plate Jump]	Precise power output metrics

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Impact forces, patellar tendon stress	Box jump, reduce volume
Ankle instability	Landing balance, sprain risk	Strengthen ankles first, use tape
Patellar tendinitis	Eccentric/impact loading	Avoid or reduce volume significantly
Achilles issues	Explosive ankle plantar flexion	Stop, see medical professional

Stop Immediately If

• Sharp pain in knee, ankle, or Achilles
• Knee buckling on landing
• Ankle giving out
• Feeling unstable or losing balance

Spotter Guidelines

When Needed	How to Spot
Not typically spotted	Self-limiting exercise
Beginners	Coach watches landing mechanics

Safe Failure

Landing safety for vertical jumps:

1. If you feel unstable mid-air: Focus on soft landing, don't try to jump again immediately
2. If landing hurts: Stop, assess, don't push through pain
3. If fatigued: Landings become sloppy — end the set
4. Safe landing technique: Always land with bent knees, never stiff-legged

Safety Guidelines

• Always check landing surface for obstacles, water, uneven spots
• Adequate ceiling height (don't jump into ceiling fans, lights)
• Progress volume gradually (start with 20-30 total jumps per session)
• Quality over quantity — stop when technique deteriorates

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	90° flexion to full extension	🟡 Moderate
Knee	Extension	90-100° flexion to full extension	🔴 High
Ankle	Plantar flexion	Full dorsiflexion to plantar flexion	🔴 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	15° dorsiflexion	Deep squat	Limits countermovement depth
Hip	90° flexion	Deep squat	Reduces power generation
Knee	130° flexion	Heel to butt	Usually not limiting

Impact Forces

Landing Type	Force (x bodyweight)	Risk Level
Soft landing (bent knees)	2-3x	🟢 Low
Moderate landing	4-5x	🟡 Moderate
Stiff landing (straight legs)	6-8x+	🔴 High

Joint Health Note

Proper landing mechanics are CRITICAL. Landing stiff-legged can generate forces 6-8x bodyweight on knees. Always bend ankles, knees, and hips to absorb landing forces.

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❓ Common Questions

How can I increase my vertical jump?

Improve vertical jump through: 1) Build strength (squats, deadlifts) — get stronger and you'll jump higher, 2) Practice jumping technique (arm swing, countermovement), 3) Plyometric training (depth jumps, box jumps), 4) Reduce body fat if needed. Most beginners gain 2-6 inches in first few months.

Should I use a countermovement or squat jump?

Countermovement jump (quick dip) is more natural and generates more height due to stretch reflex. Squat jump (start from static squat) is useful for testing pure concentric power. For training and sports, countermovement is most common and functional.

How important is arm swing?

Very important. Aggressive arm swing can add 10-20% to your vertical jump height. Arms should swing from behind you to fully extended overhead. Practice coordinating arm drive with leg extension.

What's a good vertical jump height?

Average untrained male: 16-20 inches. Average untrained female: 12-16 inches. College athletes: 24-36+ inches. NBA players: 28-40+ inches. But focus on YOUR improvement, not comparisons.

How often should I train vertical jump?

2-4x per week is typical. Power training requires CNS freshness, so quality over quantity. In-season athletes might train 2x/week to maintain, while off-season might be 3-4x/week to develop.

Do weighted vests help?

Yes, when used correctly. Light loads (5-10% bodyweight) can enhance power development. Too heavy (>10%) can reduce speed and alter mechanics negatively. Use sparingly and maintain max intent.

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📚 Sources

Biomechanics & Power Development:

• Cronin, J.B. & Sleivert, G. (2005). Challenges in Understanding Countermovement Jump Performance — Tier A
• Harman, E.A. et al. (1990). The Effects of Arms and Countermovement on Vertical Jumping — Tier A
• NSCA Essentials of Strength Training — Plyometrics Chapter — Tier A

Programming:

• Chu, D. (1998). Jumping Into Plyometrics — Tier B
• Verkhoshansky, Y. (1967). Depth Jump Research — Tier A

Athletic Performance:

• Journal of Strength & Conditioning Research — Vertical Jump Studies — Tier A
• McGuigan, M.R. et al. Monitoring Training with Vertical Jump — Tier A

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For Mo

When to recommend this exercise:

• User wants to develop lower body power
• User is an athlete (basketball, volleyball, football, track)
• User wants to improve jumping ability for sport
• User needs CNS activation or warm-up
• User wants to test/track power development

Who should NOT do this exercise:

• Acute knee or ankle injury → Suggest Box Step-Up
• Patellar tendinitis → Avoid plyometrics, suggest Leg Press
• Poor landing mechanics → Teach landing first, then regress to Box Jump
• Very deconditioned → Build base strength with Squat first

Key coaching cues to emphasize:

1. "Quick down, explosive up"
2. "Arms to the sky"
3. "Attack the ground"
4. "Land soft like a cat"

Common issues to watch for in user feedback:

• "I can't jump very high" → Check strength levels, technique (arm swing), or body composition
• "My knees hurt" → Landing mechanics likely poor, check for stiff-legged landings
• "I feel slow" → May be fatigued, need more rest between reps
• "Ankles feel unstable" → May need ankle strengthening work before progressing

Programming guidance:

• Pair with: Lower body strength work (squats), upper body exercises
• Avoid same day as: Heavy deadlifts immediately before (pre-fatigue), but OK after
• Typical frequency: 2-4x per week
• Volume: 20-60 total jumps per session (quality dependent)
• Always program early in workout when fresh

Progression signals:

• Ready to progress when: Consistent technique, jump height plateaus, can complete sets with max effort
• Progress by: Adding load (weighted vest), increasing difficulty (depth jumps), or sport-specific variations
• Regress if: Poor landing mechanics, knee/ankle pain, fatigue affecting form

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Last updated: December 2024