One of the key aspects to improving your vertical is strength + quickness. Strength gives you the capacity to generate force. You can build up your strength by working out. Mostly by working out the fast twitch muscles. The best exercises to do are leg presses, squats, or calf machines.
The quickness part is how fast you can generate the force of strength. This can be attained by doing the workouts a certain way. Such as going down slow with the weights and EXPLODING back up to the starting position. This helps to develop your fast twitch muscles.
If you’ve watched the video. You probably noticed that he seemed to have skipped a couple. Probably, due to the editing.
Another thing to note is since the creation of this video. Jacob has changed it from 10 to 9 essential variables. Which are listed below.
1. Strength
2. Quickness
3. Neurological recruitment & conditioning
4. Fuel
5. Stability and balance
6. Form
7. Flexibility
8. Body composition
9. Hereditary factors
All these are covered in great detail in his jump training program.
Click HERE to Learn More
Flickr: aussiegall
Measuring your vertical jump is easier than you think. And no you don’t need any fancy equipment. I’ll show you an easy and inexpensive way on how to measure your vertical jump.
What You Need:
- 1 Tape measure
- Tape or Chalk – to mark your spot
- Nice pair of shoes – a snug pair of shoes that are comfortable to jump in.
Now before we get into measuring your vertical it’s important that you do some warm-up stretches. This will ensure that you get the most out of your jump.
Another important aspect is your form. When gearing for the jump. Squat down, and explode up swinging your arms in an upward motion and extend your strong arm (right or left) touching the highest point.
Alright, back to the lesson at hand.
Start off with measuring your standing reach. Stand next to a wall and extend your strong arm as high as you can with your foot flat on the ground. Mark the spot. You can have a friend put tape on the spot or apply chalk to your fingertips.
Now to measure your jump. Without taking a step or a running start. Start in a standing position and jump as high as you can and mark the spot you touched. Again, you can have your friend be a spotter and stick tape to the spot. Or you can apply chalk to your fingertips. Remember a good form will get you better results.
Keep doing this until you feel certain that you have reached your highest spot.
Calculating Your Vertical: (Math! Oh crap.)
Don’t worry it’s basic math, really. Here’s how you do it.
Subtract your standing reach from your highest jumping point. For example, if your standing reach is 7 feet and the highest point you’ve touched on the wall is 10 feet, your vertical jump is 3 feet (36 inches).
10 feet – 7 feet = 3 feet
Not hard, eh.
So there you go! Now you can keep track of your progress as you improve your vertical jump.
I hope this has helped you on how to measure your vertical jump. If you enjoyed this post make sure to bookmark it and share it with others. Hey, maybe they will thank you for it.
You also might be interested in the Jump Manual. The Jump Manual is an effective jump training program that will help to increase your vertical. It’s a popular program that is used by athletes around the world today.