As a Strength and Conditioning Coach and Personal Trainer of vertical jump trainees, I often come across athletes and clients who lack patience or time. As a result, I find myself staring at the following text on a frequent basis:
My Primary Goal: To Jump Higher, FAST!
My goal in writing this article is to provide Bungee Jumping In Rishikesh you with 3 main “fast-track” focal points of your vertical jump training. If you focus on these elements of your vertical jump training, you will give yourself the best opportunity to jump higher, fast, and reach both your vertical jump goals and sport-specific goals, in the quickest time-frame possible!
Before we go any further and talk about the “fast-track” elements of vertical jump training, we need to clear up your expectations. We need to educate you on what the science suggests are reasonable expectations on your outcomes of your vertical jump training…
If you asked me to provide you with an estimated, shortest period of time you would require to increase your vertical with substantial results, my personal and scientifically-guided opinion is 28 days. This is provided you emphasize the “fast-track” facilitators as outlined below.
To be completely honest with you, even when you do follow these focal points, however, you are still not guaranteed substantial results within 28 days – unsurprisingly, this will vary from trainee to trainee. What I am guaranteeing, however, is that vertical jump training with a focus on the training focal points below, will give you the best chance at jumping significantly higher, fast!
How to Jump Higher Fast, Focal Point #1 – Biomechanical Analysis
Improving jump-specific fitness attributes, mainly strength and power necessitates a process that brings about adaptation at the cellular level. This, however, chews up a lot of time, relatively speaking. In fact, it takes at least 48 hours to adapt from an intense vertical jump training session, subject to many factors.
Biomechanical alteration (or jumping technique), on the other hand, often takes only one training session (maximum: 1 hour)!
Altering one’s biomechanics, or jumping technique, can increase your vertical jump by inches in just one session. Keep in mind, this is absent of any physiological or neurological adaptations. Involved in this process would be the alteration of joint positions in relation to other joints, single joint angles and angular velocities.
How to Jump Higher Fast, Focal Point #2 – Neural Adaptations
The initial 42 days of a successful training program to jump higher brings about the greatest improvements in strength and power. These improvements result predominantly from neural adaptations, rather than muscular adaptations.
This gives us a pretty obvious clue on what we should be focusing on in our training, if we want to jump higher, fast! Neural Strength Training!
At the training program level, this means lower reps and a higher intensity!
How to Jump Higher Fast, Focal Point #3 – Active Recovery
You may be asking, why active recovery as the final focal point? Wouldn’t we have to focus on more of the training to cram in as much as we can in the short time frame?
To put it simply, yes, we do need to cram in as much training as we can in the short time frame. And this is why we need to include active recovery as out final focal point to jump higher, fast!
You see, Training to jump higher necessitates training sessions with a large amount of intensity.
This level of training intensity brings upon a large amount of “damage” to your body that needs to be repaired, i.e. recovery, and this recovery can take time if nothing more is done.