Here’s a vertical jump exercise that we use in a lot of our programs!
A few key points to consider:
- Band tension should be high. If band tension isn’t high and you feel like the bar is light enough to jump with, you won’t get the benefits from the exercise. In that case you would be better off just doing a loaded jump. I’m using the new extended length PJF Fabric Band (which is on Amazon Prime).
- The focus has to be on reversing out of the bottom fast. If you have enough band tension/weight it will be tough to get out of the bottom, but not so tough that you look like you’re stuck in quick sand.
- In the Mac McClung Jump Program we give different options and demonstrate this with a Smith Machine vs. Trap Bar. These (along with other squat machines like a hack squat) are my favorite options because of the added stability, which allows us to increase neural drive while staying safe. However, this can be done with a regular barbell if you’re advanced and have great squat form and stability.
- You don’t need these if you’re a beginner. Milk the lower intensity methods first. Build general strength in the weight room while using jumps to build your power.
- Stop yourself and reverse out at your jump specific knee angles. For most people that’s around 90 degrees. You could even go as low as thighs parallel to the floor at times (deeper than jump specific angles). However, I wouldn’t use this method with deep squats. A full range squat has its place when building general strength, but you wouldn’t want to try to build high reversal strength with deep squats as you will be relying more on passive elements at the bottom of the squat. Also, bouncing out of the bottom of a full range squat causes quad or patellar tendon pain in a lot of athletes and the risk to benefit ratio probably isn’t good enough for the majority of people.
Go build.