Workouts to Increase Vertical: Vertical Broad Jumps
Workouts to increase vertical jump height can bring multiple benefits to athletes and teams: first, this kind of intense, repeated full body motion can elevate the heart rate and increase power and endurance. Just as important, the explosive broad jump can help athletes develop core strength and learn to load the hips with the arms, which can help any athlete cover more ground during the jump. Finally, practicing broad jumps with added resistance and assistance can help athletes learn to control their center of gravity and stay balanced during the take-off and landing phase of the jump.
The best and most effective vertical workouts are those that cover all three areas and target all three goals at the same time. This video demonstrates a broad jump workout that targets athletes and relies on the support of the Kbands Reactive Stretch Cord, a powerful workout enhancing tool that can players learn to retain their balance and control while also toning and strengthening the muscles that increase vertical. Workout setup for this drill is very simple, and the execution of this move takes only a few minutes. The true value of the drill will come from careful attention to technique and full investment in each rep and each jump.
Using Broad Jumps to Increase Vertical: Workout Setup
This drill will require four speed and agility cones, a Kbands Reactive Stretch Cord for each participant, and the help of an anchoring partner. The cones can be placed in a line down the court at a distance that reflects the athlete’s maximum broad jumping capacity. Less experienced athletes can keep the cones a few inches closer, while more experienced jumpers can place them slightly farther apart.
Since the pressure of the Reactive Stretch Cord will be applied to add resistance and assistance during each jump, teams should use no more than four cones (which will amount to three jumps). More jumps without a break may cause athletes to compromise their technique in order to stay in balance, which can undermine the benefits of the drill.
After the cones are aligned, athletes can attach the Reactive Stretch Cord band around the waist and then position the O-ring at the mid center of the back. The Reactive Stretch Cord can be clipped to the ring, the cord can be handed to the supporting partner, and the drill can begin.
Using Broad Jumps to Increase Vertical: Workout Execution
Athletes can practice the jumps required by this drill a few times before officially beginning the series; this can provide a feel for the distance that will be covered during each jump and it can help athletes learn how to use the arms to build momentum during the take-off.
When athletes are ready to step into the vertical workout, they can stand at the first cone in line while the partner stands a few feet behind holding the end of the cord. As the athlete powers up and executes the first jump, the partner can take a step forward, always staying just close enough to maintain tension in the cord. But the tension should never be too strong; if the athlete’s center of gravity is disrupted or he can’t exercise a natural motion and maintain balance, the purpose of the drill will be defeated.
At each forward jump, the athlete will need to focus on technique. This will mean planting the feet slightly wider than shoulder width apart, bending the knees, and loading the power of the hips with the motion of the arms. The arms should be raised up in front of the body, brought down, and raised again in time with the rhythm of the jump. Jumpers should power through the resistance and land on the balls of the feet, at all times staying as explosive as possible.
After the first few resisted reps, athletes can rest for a minute and a half. This portion of the drill should involve four to six jump sequences.
Using Broad Jumps to Increase Vertical: Workout with Assistance
The second phase of the drill will involve the same general sequence of motions, but since these jumps will be assisted by the cord, not resisted, the muscle groups engaged by the jump will be completely different and the jump will provide a very different experience.
Athletes will stand at the starting cone and rotate the O ring to the front of the belt, not the back. The cord can be clipped to the ring and handed to the partner, who will stand a few feet away from the athlete in the direction of motion. As in the first sequence, the athlete will crouch down, raise the arms, and jump forward from each cone to the next.
The partner’s job will be very important during this phase, and the partner will need to stay attentive and active in order to maintain the tension in the cord throughout the entire sequence. As for the athlete, he should keep the power and control of the move located in the core and legs and not allow himself to be pulled off center. Proper jump form will be essential to the success of this drill, but if athletes can keep the arms in motion, maintain drive in the legs, and keep the body centered, the resulting impact on vertical jump height can make a huge difference on the field or court. Like the first phase of the drill, this move can be completed in four to six reps.
Vertical Workouts: Final Notes
This drill represents only one of a growing list of vertical workouts available in the training section of KbandsTraining.com. For more video drills like this one covering every aspect of the game, including offensive and defensive maneuvering, passing, shooting, and blocking, explore the resources on the site. Kbands Training.com also offers more detail and purchasing information for the Reactive Stretch Cord and other lightweight, portable and powerful suspension and resistance training equipment.