The vertical jump has been a marker of athletic performance since the beginning.
For starters, to gain height your type 2B ‘power fibres’ need to be not only developed but also integrated into the nervous systems ability to engage a high percentage of them (specific training protocols).
Couple that with connective tissue health, it’s not one to be laughed at.
Interestingly to most people, randomly jumping around in a HIIT class will only get you so far because there are specifics on improving the vertical jump.
Which involves tempos, rest periods, set numbers and rep numbers. That’s where the real magic is, including becoming stronger in the exercises that help support the vertical jump, like the front squat (why I could reach that tennis ball above and still dunk a basketball).
So how does this single movement, done properly, help your health in profound ways?
1. Enhanced Muscular Strength and Power
Vertical jump training, which involves explosive movements, strengthens key muscle groups like the quadriceps, hamstrings, glutes, and calves.
This contributes to overall muscle development and improved functional strength.
Jumping relies on fast-twitch muscle fibers, which are responsible for rapid, explosive movements.
Engaging these fibres leads to increased muscle power and strength, which can improve performance in various physical activities and help maintain muscle mass as you age.
2. Improved Bone Density
High-impact activities like vertical jump training promote bone growth and density, reducing the risk of osteoporosis and fractures, especially as you age.
Jumping applies mechanical stress to bones, stimulating osteoblasts, the cells responsible for bone formation. Over time, this process enhances bone mineral density (BMD), making bones stronger and more resistant to degeneration.
3. Better Cardiovascular Health
Jumping exercises, when performed consistently, elevate heart rate and improve cardiovascular fitness, which lowers the risk of heart disease and improves overall heart health.
Vertical jumping is an anaerobic exercise that also contributes to aerobic conditioning when performed in intervals.
Regular high-intensity exercises like jumping increase heart efficiency, improve blood circulation, and boost oxygen consumption, enhancing cardiovascular endurance and reducing heart disease risk factors .
These benefits make vertical jump training an effective way to improve both muscular and cardiovascular health, while supporting overall physical well-being.
Advice: Assess your squat range, work on that if need be. Then build into larger jumps over time. Form is everything. And don’t forget about front squats!
Your coach,
Rupert Hambly
