How to Increase Vertical With The Vertical Lateral Bounding Drill


How to Increase Vertical With The Vertical Lateral Bounding Drill

Serious, competitive players are always looking for ways to increase vertical jump height and gain power and explosivity during vertical and lateral moves. Since explosivity starts in the core, the fastest way to increase vertical power comes from a perfectly balanced combination of resisted and assisted reps. The drill demonstrated in this video is called the vertical lateral bounding drill, and if teams execute this exercise a few times per week during regular practice sessions, athletes can learn how to increase vertical jump height and cover more ground during the lateral bounding motion.

 

 

This drill is very easy to set up and takes only a few minutes to complete for each athlete. As the drill moves forward, players will gain more benefits and see better results if they maintain maximum energy levels from the beginning of the sequence to the end and don’t allow the Reactive Stretch Cord to shorten their stride width or compromise their technique. Partners and coaches can help by observing players closely and offering guidance throughout the process.

How to Increase Vertical Power: Setting Up The Drill

To set up this drill, teams will need a Reactive Stretch Cord for each partner pair, and a set of six to eight speed and agility cones (both items are available for purchase at KbandsTraining.com). The cones can be placed at an equal distance apart in two straight lines, so players can move from each cone to the next in a zig-zag motion. The distance between the two lines should be just far enough to maximize the athlete’s lateral bounding width. 

When the cones are in place, the athlete can place the Reactive Stretch Cord band around the waist and fasten it snuggly, so the band doesn’t slide or rotate around the body. Then the Reactive Stretch Cord can be clipped to the band and the end of the cord can be handed to an anchoring partner who will keep pace with the athlete by walking down the line of cones.

How to Increase Vertical Power: Executing the Drill

At the beginning of the drill, the athlete will stand at the end of the double line of cones and will begin bounding from cone to cone, from the left line of cones to the right. At each bound, the athlete will need to concentrate on centering and then exploding into the next jump. Since the resistance of the Reactive Stretch Cord will be applied at an angle, the pressure will feel slightly different at every jump. So as soon as the athlete lands, the first priority will be regaining a sense of balance and equilibrium.

The fastest way to increase vertical power using this drill will involve concentrating on two different aspects of the motion. The drill will also require athletes to focus on centering and balance. Each jump will involve a launch, a landing motion, and a short period of re-centering before the next launch. Just a note: since balance and control are a primary challenge of this drill, the cones should be set just outside of each athlete’s bound range. This will keep the drill safe and prevent the athlete from landing on top of the cones.

With the anchored partner standing to one side, every odd-numbered jump will require the athlete to pull away against the resistance of the Reactive Stretch Cord. And every even-numbered jump will require the athlete to stay balanced while being accelerated by the assistance of the Reactive Stretch Cord. This constant change will require a mental recalibration at every jump, and meanwhile, the muscles that control motion in the legs and core will need to undergo a series of unconscious adjustments. In the end, all of these readjustments will increase subtle elements of core and jumping strength, which will help athletes learn how to increase vertical and lateral jumping skill—in terms of both strength and coordination.

Athletes will complete two sets with the authoring partner on the left side, and then two more sets with the partner on the right side. After this first round of “catch sets”, the athlete will move onto the second potion of the drill, which will emphasize speed as much as balance.

 

Build An Explosive Vertical With the Reactive Stretch Cord

 

How to Increase Vertical Jumping Power: The Second Phase of the Drill

During the second phase of the drill, athletes will move down through the line of cones as quickly as possible, while working to eliminate the short pause for rebalance and re-calibration at every cone. Like the first phase of the drill, the second phase will involve two sets of jumps with the partner on the right side, and two more with the partner on the left.

This drill will have a far more powerful impact and will bring better results if athletes work to stay focused on technique. Instead of just hopping from side to side, participants can watch the video and follow the example provided by the demonstration. Note how the athlete in the video fully engages his arms and upper body at each jump, and throws his entire momentum into both the resisted and the assisted moves.

The fastest way to increase vertical and lateral jumping power will be threefold: concentrate on explosivity at the beginning of each jump, regain balance quickly at each landing, and move immediately into the next jump with technique in mind and the body fully under control.

Increase Vertical Jumping Skill: Final Notes

Athletes looking for the fastest way to increase vertical jumping power can explore the training section of KbandsTraining.com. The site offers a growing list of video training guides and tutorials that can help athletes increase vertical height during the jump and also cover more ground during lateral maneuvers. The site also offers purchasing details for the Reactive Stretch Cord, which can raise the intensity of any regular training program. The added resistance and assistance of the Reactive Stretch Cord can help teams gain faster results and make rapid improvements on the court. 

 

Plyometrics Training Equipment

 

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Reactive Stretch Cord

 

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Victory Ropes

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