I got what I feel is a good pliometric program and do a lot of KB training, so I have the strength/explosiveness part of my vert training down for the most part. My question on this post is, what types of practice/drills do you guys do to increase your vert with technique alone (aside from the exercise your leg muscles part). Specifically, converting forward sprint momentum to vertical jump momentum, footwork, steps, etc. What's worked for you guys?
i'm not really big on technique work, i find that just getting out there and jumping 3-4x a week is good enough to 'perfect the movement'.. once movement efficiency is gained, then pretty much all that is needed is 2-3x a week of jumping.
basically, as you get stronger in the right muscle groups (quads/glutes/calfs/hamstrings/core), it will allow you to handle more force in the plant etc, that would allow for faster runups..
i've never done any kind of technique work for jumping.. if technique is really bad, then i would do lots of submax jumping from 1,2, and 3 step runups while trying to 'mimic' a good jump, at least 4x/week.. there's a ton of variation in double leg jumping, less so in single leg jumping..
for single leg jumping, there is alot of drilling.. that's a bit different.. but for double leg jumping, there's just too much variation.. i like to think of a few things:
- accelerate into the run up (3-4 accelerative steps)
- strong arm swing
- from the plant, jump 'backwards' , even though you don't jump backwards, you end up getting a bit more vertical by using more quad
as im jumping i only think of one thing though, jump as high as possible..
peace man
