Document Text Contents
Page 1
1
The
Vertical Jump
Development
Bible
By: Kelly Baggett
Higher-Faster-Sports.com
Page 2
2
The Vertical Jump Development Bible
By: Kelly Baggett
Copyright 2006 by Higher-Faster-Sports.com - All rights reserved. No part of
this work may be reproduced or transmitted in any form or by any means
without express written permission of Higher-Faster-Sports.
Published By: Higher-Faster-Sports.com
22 Mimosa Drive
Harrison, AR
72601
phone: 870-365-8484
email: [email protected]
Warning: There is always risk of injury when performing exercise with weight. Before beginning any exercise program,
consult with your physician to ensure that you are in proper health. This program is not meant to provide medical advice; you
should obtain medical advice from your private healthcare practitioner. No liability is assumed by Higher-Faster-Sports for any of
the information contained herein.
Page 77
77
toes and the back knee is just shy of the ground. Pause for 2-3 seconds and slowly rise
back up but don’t move your feet. Stay in that position and complete all the reps for
that leg before moving onto the other leg.
Standing hip abduction- This exercises strengthens the outer hips and glutes. Find
something to lean against and take the opposite leg and slowly raise it as high as
possible and try to hold that position for 3-5 seconds. The finished position would
appear as if you’re kicking something. Bring the leg back down slowly and repeat.
Jump in place + land in deep lunge- With your feet shoulder width apart and
standing erect take a moderate jump in the air and land in a deep lunge position.
Attempt to “stick” the landing without any bouncing or unnecessary movement. Try to
absorb the impact with both legs so that your lead knee doesn’t absorb all the stress.
This places the majority of the stress on the hamstrings and glutes. From the landing
position stand up and repeat.
THE ROUTINES
Plyometric routines-
The plyometric programs are designed for those who wish to perform a program
without any concurrent weight training or for those who want to supplement their
weight training. These programs, unlike most plyometric programs, address multiple
aspects of explosiveness. Not only do they increase your traditional plyometric ability,
but they also consist of exercises to improve your rate of force development, short
response reactivity, full rom strength, full rom reactivity, and starting strength. The
combination of exercises and training means in these programs has proven very
effective.
For those who wish to perform their own weight training programs along with the
plyometric programs this can be done very successfully but I recommend the volume
of plyometrics be reduced to no more then 2 days per week. The flow of the
plyometric routines will carry you from one level to the next and from less advanced
exercises into more advanced exercises.
Page 78
78
Upon first glance it may appear that there are just a bunch of exercises lumped
together into each routine without a specific purpose, but what you should understand
is that each exercise is done for a specific purpose to address a certain function. Each
exercise, each workout, each week, and each phase of every program is designed to
carry you forward into the next workout, week, exercise, phase, or program. It helps
to understand the natural progression of exercises and different types of exercises.
Here is a general overview of each category of exercise along with some exercises in
each category. Keep in mind, however, that there is always going to be considerable
overlap in between exercises and/or types of exercises but we can make a general
divide and outline the progression for each type. The types of exercises and their focus
can be divided up into 6 different categories. These areas are:
1. Lower intensity plyometric drills
2. General mixed jump exercises
3. Exercises specifically for rate of force development and power
4. Medium to high intensity reactive methods
5. Exercises to enhance full range plyometric strength and power
6. Short response reactive methods
Low intensity drills
These drills are lower in intensity and generally done earlier in the training session to
progress from the warm-up into the more intense exercises. They tend to be fairly low
intensity in nature and address movement efficiency. The general flow of exercises in
this category is:
1. Ankle bounce
2. Slalom jumps
3. Ricochet jumps
4. 4-star drill
5. Bent over donkey ankle bounces
6. Unilateral (1-legged) varieties of the previous
General Jump Exercises
These exercises are fairly general in nature and can train a good mix of different
strength qualities, depending on how they are performed. In the routines listed you
will often seen these exercises prescribed with varying recommendations to work on
different aspects of power. They are also frequently prescribed in higher volume
fashion to contribute towards muscular growth and some power endurance. The
general flow of exercises in this category goes:
1. Squat Jumps (from either ¼, ½, or full squat)
2. Paused Squat jumps
Page 154
154
14. Sale, D.G., J. Quinlan, E. Marsh, A.J. McComas, and A.Y. Belanger, Influence of joint position on
ankle plantarflexion in humans, J. Appl. Physiol. 52: 1636-1642, 1982.
15. Sale, D.G., Neural adaptation to resistive training, Med. Sci. Sports Exerc. 20: S135-145, 1988.
16. Van Ingen Schenau, F. J. and M. F. Bobbert, P.A. Huijing, and R.D. Woittiez, The instantaneous
torque-angular velocity relation in plantar flexion during jumping, Med. Sci. Sports Exerc. 17: 422-426,
1985
17. Young W, McLean B, Ardagna J. Relationship between strength qualities and sprinting
performance. J Sports Med Phys Fitness. 1995 Mar;35(1):13-9.
18. Bobbert, Van Soest. Effects of muscle strengthening on vertical jump height: a simulation study.
Med Sci Sports Exerc. 1994 Aug;26(8):1012-20.
19. Pandy, Zajac. Optimal muscular coordination strategies for jumping.
J Biomech. 1991;24(1):1-10.
20. Robertson, DG. Fleming, D. Kinetics of standing broad and vertical jumping.
Can J Sport Sci. 1987 Mar;12(1):19-23
21. Zajack, Wicke, Levine. Dependence of jumping performance on muscle properties when humans
use only calf muscles for propulsion. J Biomech. 1984;17(7):513-23.
22. Stone MH, O’Bryant, HS, McCoy L, Coglianes R, Lehmkuhl M, Schilling B. Power and maximum
strength relationships during performance of dynamic and static weighted jumps. J Strength Cond Res.
2003 Feb;17(1):140-7.
23. Johnson MD, Buckley JG. Muscle power patterns in the mid-acceleration phase of sprinting.J
Sports Sci. 2001 Apr;19(4):263-72.
24. Chelly, Dennis. Leg power and hopping stiffness: relationship with sprint running performance.
Med Sci Sports Exerc. 2001 Feb;33(2):326-33.
25. Weyand, Sternlight, Bellizzi, Wright. Faster top running speeds are achieved with greater ground
forces not more rapid leg movements.J Appl Physiol. 2000 Nov;89(5):1991-9.
26. Kivacs, Tihanyi, Devita, Racz, Barrier, Hortobagyi. Foot placement modifies kinematics and
kinetics during drop jumping. Med Sci Sports Exerc. 1999 May;31(5):708-16.
27. Jacobs, Bobbert, van Ingen Schenau. Mechanical output from individual muscles during explosive
leg extensions: the role of biarticular muscles. J Biomech. 1996 Apr;29(4):513-23.
28. Young, McClean, Ardagna. Relationship between strength qualities and sprinting performance. J
Sports Med Phys Fitness. 1995 Mar;35(1):13-9.
29. Johnson, D. L. & Bahamonde, R. (1996). Power output estimate in university athletes.Journal of
Strength and Conditioning Research, 10:161-166
30. Weimann, Tidow. Relative activity of hip and knee extensors in sprinting – implications for
training. New studies in athletics. 10:1; 29-49, 1995.
31. Colvin, William. The Mechanics Of The Vertical Jump – California State University
Page 155
155
32. Bosco, C. Adaptive response of human skeletal muscle to simulated hypergravity condition. Acta
Physiol Scand. 1985 Aug;124(4):507-13f)
33. Young, W., et al., An evaluation of the specificity, validity and reliability of jumping tests. J Sports
Med Phys Fitness, 1997. 37(4): p. 240-5.
34. Walshe, A.D. and G.J. Wilson, The influence of musculotendinous stiffness on drop jump
performance. Can J Appl Physiol, 1997. 22(2): p. 117-32.
35. Van Soest, A.J., et al., A comparison of one-legged and two-legged countermovement jumps. Med
Sci Sports Exerc, 1985. 17(6): p. 635-9.
36. Pandy, M.G. and F.E. Zajac, Optimal muscular coordination strategies for jumping [see comments].
J Biomech, 1991. 24(1): p. 1-10.
37. Gollhofer, A. and H. Kyrolainen, Neuromuscular control of the human leg extensor muscles in jump
exercises under various stretch-load conditions. Int J Sports Med, 1991. 12(1): p. 34-40.
38. Bobbert, M.F., P.A. Huijing, and G.J. van Ingen Schenau, Drop jumping. II. The influence of
dropping height on the biomechanics of drop jumping. Med Sci Sports Exerc, 1987. 19(4): p. 339-46.
39. Bobbert, M.F., P.A. Huijing, and G.J. van Ingen Schenau, Drop jumping. I. The influence of
jumping technique on the biomechanics of jumping. Med Sci Sports Exerc, 1987. 19(4): p. 332-8.
40. Bobbert, M.F., et al., Biomechanical analysis of drop and countermovement jumps. Eur J Appl
Physiol, 1986. 54(6): p. 566-73.
41. Young W, McLean B, Ardagna J. “Relationship between strength qualities and sprinting
performance.”
J Sports Med Phys Fitness. 1995 Mar;35(1):13-9.
42. Siff, Mel. Supertraining 2003.
43. Zatsiorsky, V. “Science and Practice of Strength Training” Human Kinetics. 1995.
44. Schmidtbleicher, D. "Strength and Power in Sport" 1991.
45. Thibadeau, C. “Theory and Application of Modern Strength and Power Methods” 2004.
46. Francis, Charlie. “The Charlie Francis Training System”. CharlieFrancis.com
47. Hatfield, Fred. “Fitness – The Complete Guide”. International Sports Sciences Association. 1996.
1
The
Vertical Jump
Development
Bible
By: Kelly Baggett
Higher-Faster-Sports.com
Page 2
2
The Vertical Jump Development Bible
By: Kelly Baggett
Copyright 2006 by Higher-Faster-Sports.com - All rights reserved. No part of
this work may be reproduced or transmitted in any form or by any means
without express written permission of Higher-Faster-Sports.
Published By: Higher-Faster-Sports.com
22 Mimosa Drive
Harrison, AR
72601
phone: 870-365-8484
email: [email protected]
Warning: There is always risk of injury when performing exercise with weight. Before beginning any exercise program,
consult with your physician to ensure that you are in proper health. This program is not meant to provide medical advice; you
should obtain medical advice from your private healthcare practitioner. No liability is assumed by Higher-Faster-Sports for any of
the information contained herein.
Page 77
77
toes and the back knee is just shy of the ground. Pause for 2-3 seconds and slowly rise
back up but don’t move your feet. Stay in that position and complete all the reps for
that leg before moving onto the other leg.
Standing hip abduction- This exercises strengthens the outer hips and glutes. Find
something to lean against and take the opposite leg and slowly raise it as high as
possible and try to hold that position for 3-5 seconds. The finished position would
appear as if you’re kicking something. Bring the leg back down slowly and repeat.
Jump in place + land in deep lunge- With your feet shoulder width apart and
standing erect take a moderate jump in the air and land in a deep lunge position.
Attempt to “stick” the landing without any bouncing or unnecessary movement. Try to
absorb the impact with both legs so that your lead knee doesn’t absorb all the stress.
This places the majority of the stress on the hamstrings and glutes. From the landing
position stand up and repeat.
THE ROUTINES
Plyometric routines-
The plyometric programs are designed for those who wish to perform a program
without any concurrent weight training or for those who want to supplement their
weight training. These programs, unlike most plyometric programs, address multiple
aspects of explosiveness. Not only do they increase your traditional plyometric ability,
but they also consist of exercises to improve your rate of force development, short
response reactivity, full rom strength, full rom reactivity, and starting strength. The
combination of exercises and training means in these programs has proven very
effective.
For those who wish to perform their own weight training programs along with the
plyometric programs this can be done very successfully but I recommend the volume
of plyometrics be reduced to no more then 2 days per week. The flow of the
plyometric routines will carry you from one level to the next and from less advanced
exercises into more advanced exercises.
Page 78
78
Upon first glance it may appear that there are just a bunch of exercises lumped
together into each routine without a specific purpose, but what you should understand
is that each exercise is done for a specific purpose to address a certain function. Each
exercise, each workout, each week, and each phase of every program is designed to
carry you forward into the next workout, week, exercise, phase, or program. It helps
to understand the natural progression of exercises and different types of exercises.
Here is a general overview of each category of exercise along with some exercises in
each category. Keep in mind, however, that there is always going to be considerable
overlap in between exercises and/or types of exercises but we can make a general
divide and outline the progression for each type. The types of exercises and their focus
can be divided up into 6 different categories. These areas are:
1. Lower intensity plyometric drills
2. General mixed jump exercises
3. Exercises specifically for rate of force development and power
4. Medium to high intensity reactive methods
5. Exercises to enhance full range plyometric strength and power
6. Short response reactive methods
Low intensity drills
These drills are lower in intensity and generally done earlier in the training session to
progress from the warm-up into the more intense exercises. They tend to be fairly low
intensity in nature and address movement efficiency. The general flow of exercises in
this category is:
1. Ankle bounce
2. Slalom jumps
3. Ricochet jumps
4. 4-star drill
5. Bent over donkey ankle bounces
6. Unilateral (1-legged) varieties of the previous
General Jump Exercises
These exercises are fairly general in nature and can train a good mix of different
strength qualities, depending on how they are performed. In the routines listed you
will often seen these exercises prescribed with varying recommendations to work on
different aspects of power. They are also frequently prescribed in higher volume
fashion to contribute towards muscular growth and some power endurance. The
general flow of exercises in this category goes:
1. Squat Jumps (from either ¼, ½, or full squat)
2. Paused Squat jumps
Page 154
154
14. Sale, D.G., J. Quinlan, E. Marsh, A.J. McComas, and A.Y. Belanger, Influence of joint position on
ankle plantarflexion in humans, J. Appl. Physiol. 52: 1636-1642, 1982.
15. Sale, D.G., Neural adaptation to resistive training, Med. Sci. Sports Exerc. 20: S135-145, 1988.
16. Van Ingen Schenau, F. J. and M. F. Bobbert, P.A. Huijing, and R.D. Woittiez, The instantaneous
torque-angular velocity relation in plantar flexion during jumping, Med. Sci. Sports Exerc. 17: 422-426,
1985
17. Young W, McLean B, Ardagna J. Relationship between strength qualities and sprinting
performance. J Sports Med Phys Fitness. 1995 Mar;35(1):13-9.
18. Bobbert, Van Soest. Effects of muscle strengthening on vertical jump height: a simulation study.
Med Sci Sports Exerc. 1994 Aug;26(8):1012-20.
19. Pandy, Zajac. Optimal muscular coordination strategies for jumping.
J Biomech. 1991;24(1):1-10.
20. Robertson, DG. Fleming, D. Kinetics of standing broad and vertical jumping.
Can J Sport Sci. 1987 Mar;12(1):19-23
21. Zajack, Wicke, Levine. Dependence of jumping performance on muscle properties when humans
use only calf muscles for propulsion. J Biomech. 1984;17(7):513-23.
22. Stone MH, O’Bryant, HS, McCoy L, Coglianes R, Lehmkuhl M, Schilling B. Power and maximum
strength relationships during performance of dynamic and static weighted jumps. J Strength Cond Res.
2003 Feb;17(1):140-7.
23. Johnson MD, Buckley JG. Muscle power patterns in the mid-acceleration phase of sprinting.J
Sports Sci. 2001 Apr;19(4):263-72.
24. Chelly, Dennis. Leg power and hopping stiffness: relationship with sprint running performance.
Med Sci Sports Exerc. 2001 Feb;33(2):326-33.
25. Weyand, Sternlight, Bellizzi, Wright. Faster top running speeds are achieved with greater ground
forces not more rapid leg movements.J Appl Physiol. 2000 Nov;89(5):1991-9.
26. Kivacs, Tihanyi, Devita, Racz, Barrier, Hortobagyi. Foot placement modifies kinematics and
kinetics during drop jumping. Med Sci Sports Exerc. 1999 May;31(5):708-16.
27. Jacobs, Bobbert, van Ingen Schenau. Mechanical output from individual muscles during explosive
leg extensions: the role of biarticular muscles. J Biomech. 1996 Apr;29(4):513-23.
28. Young, McClean, Ardagna. Relationship between strength qualities and sprinting performance. J
Sports Med Phys Fitness. 1995 Mar;35(1):13-9.
29. Johnson, D. L. & Bahamonde, R. (1996). Power output estimate in university athletes.Journal of
Strength and Conditioning Research, 10:161-166
30. Weimann, Tidow. Relative activity of hip and knee extensors in sprinting – implications for
training. New studies in athletics. 10:1; 29-49, 1995.
31. Colvin, William. The Mechanics Of The Vertical Jump – California State University
Page 155
155
32. Bosco, C. Adaptive response of human skeletal muscle to simulated hypergravity condition. Acta
Physiol Scand. 1985 Aug;124(4):507-13f)
33. Young, W., et al., An evaluation of the specificity, validity and reliability of jumping tests. J Sports
Med Phys Fitness, 1997. 37(4): p. 240-5.
34. Walshe, A.D. and G.J. Wilson, The influence of musculotendinous stiffness on drop jump
performance. Can J Appl Physiol, 1997. 22(2): p. 117-32.
35. Van Soest, A.J., et al., A comparison of one-legged and two-legged countermovement jumps. Med
Sci Sports Exerc, 1985. 17(6): p. 635-9.
36. Pandy, M.G. and F.E. Zajac, Optimal muscular coordination strategies for jumping [see comments].
J Biomech, 1991. 24(1): p. 1-10.
37. Gollhofer, A. and H. Kyrolainen, Neuromuscular control of the human leg extensor muscles in jump
exercises under various stretch-load conditions. Int J Sports Med, 1991. 12(1): p. 34-40.
38. Bobbert, M.F., P.A. Huijing, and G.J. van Ingen Schenau, Drop jumping. II. The influence of
dropping height on the biomechanics of drop jumping. Med Sci Sports Exerc, 1987. 19(4): p. 339-46.
39. Bobbert, M.F., P.A. Huijing, and G.J. van Ingen Schenau, Drop jumping. I. The influence of
jumping technique on the biomechanics of jumping. Med Sci Sports Exerc, 1987. 19(4): p. 332-8.
40. Bobbert, M.F., et al., Biomechanical analysis of drop and countermovement jumps. Eur J Appl
Physiol, 1986. 54(6): p. 566-73.
41. Young W, McLean B, Ardagna J. “Relationship between strength qualities and sprinting
performance.”
J Sports Med Phys Fitness. 1995 Mar;35(1):13-9.
42. Siff, Mel. Supertraining 2003.
43. Zatsiorsky, V. “Science and Practice of Strength Training” Human Kinetics. 1995.
44. Schmidtbleicher, D. "Strength and Power in Sport" 1991.
45. Thibadeau, C. “Theory and Application of Modern Strength and Power Methods” 2004.
46. Francis, Charlie. “The Charlie Francis Training System”. CharlieFrancis.com
47. Hatfield, Fred. “Fitness – The Complete Guide”. International Sports Sciences Association. 1996.
