Jump Training
Overview
Jumping is a mechanical process in which the athlete generates force in a variety of ways and applies it to the ground so that s/he bounces off the floor with as much acceleration as possible. In an approach jump, the player generates force in two basic ways:
  1. The athlete creates speed during the approach that is applied to the ground during the plant. It is imperative that the athlete "block" his/her forward momentum with a solid plant that redirects that momentum in an upward direction.
  2. The athlete creates vertical thrust during the plant via a set of "part-to-whole" momentum transfers. By generating momentum in various parts of the body (especially the arms and torso) while still in contact with the ground, then suddenly blocking that momentum the instant one leaves the floor, transfers the momentum of the part (the arms and torso) to the whole (the center of gravity).

Translation? . . .

  1. Approach really fast.
  2. Use as many body parts as possible with as much coordination as possible.

To do these two things effectively, a player needs exceptional coordination, speed, and strength. First, you must be able to generate lots of speed in the first two steps of the approach, and you must be able to block all that horizontal speed and convert it to vertical momentum in less than .3 seconds. In addition, for effective part-to-whole momentum transfers, you must be able to start and stop your limbs almost instantly. Clearly, jumping high requires muscles that contract very quickly under enormous pressures at exactly the right moment.

Suggested Workouts
With the need for quick, strong, coordinated muscles in mind, your jump training program should include three components -- technique work, plyometrics, weight training -- that are aimed specifically at:

  • enhancing the ability to turn horizontal speed into altitude
  • enhancing the ability to transfer momentum from part-to-whole
    I've used these technical tips and training regimens (or variations of them) for nearly twenty years, with volleyball players and track and field athletes (primarily long, triple, and high jumpers). They work very, very well.

    Technique page

    Plyometrics page

    Weight Training page

    **Warning: Speak with your physician before starting any rigorous training program.


    Updated January 2005.

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