Get Airborne: Elevate Your Game with Custom Vertical Jump Training
Having a powerful vertical jump can be a game-changer in sports like AFL, basketball, netball, volleyball, and soccer. While plyometric training, which involves various forms of repeated jumps, has been traditionally considered the most effective way to improve vertical jump performance, research shows that weightlifting can significantly increase vertical jump height by strengthening the lower limbs [1,2]. For example, athletes like Michael Jordan and LeBron James have incorporated weightlifting into their training regimen to improve their jumping ability. Moreover, studies have demonstrated the effectiveness of this approach, which should give athletes confidence that it can work for them too.
However, it is worth noting that there are potential risks and drawbacks associated with both weightlifting and plyometric training. Athletes need to be mindful of the risk of injury and to work with qualified professionals to ensure they are performing the exercises safely, correctly and at a dosage that will not overload.
To maximise the benefits of these training methods, it is recommended that athletes focus on weightlifting programs during pre-competition periods, combine plyometric and weightlifting programs during the transition period between pre-competition and competition, and employ plyometric programs during competition phases [3]. This approach allows athletes to build a solid foundation by enhancing the muscles’ force-generating capability while also improving explosiveness and agility.
A lower limb weightlifting program may involve exercises that target the quadriceps, hamstrings, and calf muscles, including barbell back squats, barbell front squats, deadlifts, Romanian deadlifts, weighted calf raises, Olympic lift variations such as hang cleans, and Bulgarian split squats. By incorporating these exercises into a well-structured training program, athletes can achieve their desired vertical jump height and optimise their overall athletic performance.
At Carlingford Active Health, we specialise in creating customised vertical jump exercise programs tailored to your sport-specific needs, complete with a well-equipped space to execute the program. Most importantly, we use a scientific approach to measure your vertical jump, leveraging bilateral AxIT force plates in our clinic for accurate and precise measurement of your vertical jump height, and detecting any force production asymmetries between your legs when jumping. So, whether you’re a professional athlete or a weekend warrior, we can help you achieve your performance goals while minimising your risk of injury.
1. Hackett, D., Davies, T., Soomro, N., & Halaki, M. (2016). Olympic weightlifting training improves vertical jump height in sportspeople: A systematic review with meta-analysis. British Journal of Sports Medicine, 50(14), 865-72.
2. Teo, Y.M., Shaun, Newton, J., Michael, Newton, U., Robert, Dempsey, R., Alasdair, & Fairchild, J., Timothy. (2016). Comparing the Effectiveness of a Short-Term Vertical Jump vs. Weightlifting Program on Athletic Power Development. Journal of Strength and Conditioning Research, 30(10), 2741-2748.
3. Arabatzi, F., Kellis, E., & Saèz-Saez De Villarreal, E. (2010). Vertical Jump Biomechanics after Plyometric, Weight Lifting, and Combined (Weight Lifting Plyometric) Training. Journal of Strength and Conditioning Research, 24(9), 2440-2448.