Jump Training For Volleyball and Basketball Players: Part 2

This article will describe a basic jump training program with an emphasis on the sport of basketball and volleyball to help those that are coaches and players improve in the area of jumping higher. Even though it is designed specifically for those athletes that play sports such as basketball and volleyball, coaches of other sports that require jumping can also use the information as well.

Very few athletic measurements evoke awe-inspiring glances as a forty-inch vertical jump. While incredibly important when dunking a basketball or spiking a volleyball, the vertical jump test is a standard measurement of one's explosive power; that is, the amount of force one is able to generate in a specific, in this case immediate, amount of time. A high vertical jump requires the athlete to coordinate a whole body movement to drive a downward force onto the ground sufficient to propel the body against the force of gravity and into the air.

Many athletes attempt to improve their vertical jump through gimmicks such as the strength shoes that are marketed on the Internet or in catalog magazines; however, the only true way to increase one’s vertical is through the traditional strength training that is done in the gym through Olympic lifts and jump training exercises.

Jump training is very individual and must be tailored to the specific athlete it is intended for. Every athlete has different concerns and needs. Additionally, injury can result from the incorrect use of it.

Jumping is a complex multi-joint movement that requires muscle coordination best improved by specific skill development. Traditional strength training, explosive types of weight training, jump training and Olympic lifting can be effective for increasing the vertical jump. Before embarking in a jump training regiment, athletes and coaches must consider the athlete’s goal. In addition, they must determine the relative strength and weakness the athlete has at the start of designing a program.


Some program considerations.

As discussed in previous articles, the principle of specificity must govern the training regimen. What this means is the exercises selected for the program must simulate basketball movements in speed, biomechanics and resistance. Train athletes so that they are able to transfer what is being taught into their sport. (This is the reason for them coming to me in the first place.)

Safety and proper progression must be at the forefront of the program. It is better to under-prescribe then to over-prescribe.

Advanced exercises must be reserved for only advanced athletes.

Beginners always want to progress faster than they are capable of. It is the coach’s job to explain, and insist on, proper progression.

Although beginning jump training programs may be performed by most people, to participate safely in an aggressive jump training program many authors suggest that the athlete should be able to squat 1.5 times body weight. Therefore, a considerable strength base becomes imperative when embarking on a challenging jump training program. For most athletes, 8-12 weeks of periodized, resistance training should be sufficient to bring strength levels to adequate levels.

A proper warm up and cool down can not be emphasized enough. The warm-up must proceed from general (e.g. jogging or skipping rope) to specific preparatory exercises (e.g. dynamic stretches similar to exercises being performed). The cool down should focus on flexibility via static stretches and allow the gradual return to a pre-exercises state.

The correct amount of jump training must be provided. High intensity must govern the jump training training session. Quality, not quantity, is the cornerstone of jump training training – all exercises are to be performed at maximal effort. When training, emphasis should be on the athlete training in game time speed so that the muscles train in the manner needed when they are actually in the competition.

However, there must be a balanced relationship between stress and rest. Insufficient rest is the most common cause of injury in jump trainings.

Let me repeat that statement again. Insufficient rest is the most common case of injury in jump training. Too much, too soon.

Athletes should rest 1-3 minutes between sets and 3-5 minutes between exercises within a single training session. Recovery between sessions becomes more complex due to the many variables to consider (e.g. practice schedules, strength training volume, level of athletic development, etc.). It is here where the experience of a trained professional becomes paramount.

Finally, individual program design must be part of the final process. Although a general program can be designed for a team. The coach must “tweak” each program to deal with the specifics of the individual athlete. Adjustments to fit the athlete’s characteristics are always made. Because of individual variations, cookie-cutter jump training programs are a sure way to hurt athletes. Medical history, training age, muscle imbalances, sport and position played are some of the variables that will dictate the specific design of the program. For the sake for simplicity there are three basic categories of jump training exercises.

Jumps, hops and bounds.

Jumps are exercises where you land with both feet (e.g. long jump). The take off can be performed with one foot or two feet. Jumps can be done in place (e.g. jumping jacks) or for distance (e.g. multiple long jumps).

Hops are exercises where you take off one foot and land on the same foot (e.g. single leg hopping). Hops can also be done in place (e.g. stationary single leg ankle hops) or for distance (e.g. multiple single leg hops). Since hops are a single leg exercise, they require much more strength than jumps.

Bounding exercises are exercises where one takes off on one foot and lands on the other foot (e.g. alternate leg bounding). Bounds are usually done for distance. Bounds can be the most challenging of the jump training exercises. However, there is over lap between the categories. For example, a very advance jump exercise can be more demanding than a beginning bound exercise.

Athletes should make sure they seek the advice of a professional who is trained and experienced in this method of training before you embark on a serious jump training routine. A good program put together by a professional strength coach can aid an athlete and improve the athlete's speed, quickness and jumping ability, and these gains may transform the player's playing career.


Charlotte Strength and Speed Coach