Jump Training: Different Jump Types for Better Performance

An athlete performing a 40-inch (102cm) countermovement jump in the weight room doesn’t always mean they’ll be dunking in a basketball game. Jump Training: Different Jump Types for Better Performance is crucial for coaches and athletes to understand the unique properties of each jump, allowing them to test, monitor, and improve those qualities.

The same athletic properties that allowed Michael Jordan to leap from the free throw line aren’t the same as the properties that allow Lebron James to catch a rebound, go straight back up off of two feet, and slam the ball with a massive two-hand dunk. 

By Travis Mash

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Various physical properties that make up a jump

A lot goes into an athlete being able to soar through the air like the image sketched into all of our brains of Michael Jordan leaping from the foul line and gliding through the air like a bird. Yet, there was something so dynamic about watching Dominique Wilkins drive the baseline before leaping off two legs powering through the air like a missile before nearly ripping the rim down with a savage dunk. Let’s look at some of those physical properties necessary.

Role of Strength in Jump Performance

You don’t have to squat three-times your bodyweight to possess the strength necessary to maximize jump height. However, past research shows a correlation between jump height and lower body strength. Although there is no set ratio, most exercise scientists would agree that somewhere between 1.7-2 times bodyweight is a solid baseline of lower body strength in regards to the back squat. Later we will discuss a way to test to see if athletes are using their available lower body force production when they perform ballistic movements like a vertical leap. It’s more important to maintain a solid relationship between maximum lower body force production and the amount used when performing explosive movements.

Jump Training: Understanding Different Jump Types for Better Performance - 1

Stretch Shortening Cycle (SSC) and Elastic Components to Resist Stretch

Obviously strength isn’t the primary consideration when trying to help athletes jump higher. Michael Jordan played with Horace Grant on the championship Chicago Bulls baseball team. Horace was stronger than Michael Jordan, but obviously Jordan could jump higher than anyone. It was Michael Jordan’s super SSC and his elastic components within his physiology that resist stretch such as tendons and titin protein filaments. 

When Michael Jordan planted his leg into the floor in anticipation of jumping, his stored elastic energy was unlike anyone else’s. His ground reaction forces were redistributed into his foot and ankle complex elevating him through the air like a bird. There are ways to test an athlete’s stored elastic energy capabilities, and we will discuss those shortly. 

The Impact of Power on Jumping Ability

Power is a look at the combination between strength and speed. It’s important to pay attention to all spectrums of the force velocity curve. To put it simply, if an athlete is strong but slow, they need to focus on speed with plyometrics, bounding, and sprinting. If an athlete is fast but lacking in the strength department, basic strength training will need to be the focus (back squat, split squats, trap bar deadlift, etc). 

However, athletes should always spend quality time in the middle of that curve expressing power with movements like the power clean, trap bar jump, and derivatives of each. Spending time around that 60% of 1RM with the intent of maximizing power at that load or around 0.83m/s seems to be the sweet spot. Of course, power cleans by nature will maximize an athlete’s ability to produce power, acceleration, and in time will maximize their rate of force development. All of these qualities are important for maximizing jumping ability. 

If you want to take a deeper dive into power production and expression, check out ‘Improving Power Production in Athletes’

Exploring different jump types and their associated properties

Recording an athlete’s standing vertical leap doesn’t tell the whole picture at all. There are several qualities of jumping that coaches should analyze for individual athletes, and we are going to go over a few of them.

Standing Countermovement Jump

This is your typical vertical leap where relative strength and use of one’s stretch shortening cycle (SSC) come into play. Elasticity is important, but not as important as some of the other jumps. Skill development will also come into play coordinating the movements of the upper body and the lower body.

Standing Squat Jump or Concentric Only Jump

To picture this type of jump, you can think about the jump ball to start a basketball game. Relative strength is going to be the most important quality for this one. Of course, their rate of force production is important as well, but otherwise very little to do with the neurological system due to the elimination of the SSC. A focus on concentric muscular contractions at high rates would be a good way to improve like the basic power clean or trap bar jump.

Approach Jump

Think about a volleyball player approaching the net in preparation for spiking the ball, or a basketball player taking the baseline for a hard two-hand dunk like by Dominique Wilkins analogy from earlier. Timing, coordination, elasticity, and the athlete’s use of their SSC are crucial. Relative strength is important, but not as important as the aforementioned qualities. The more complex the jump is will increase the importance of skill development in conjunction with athletic performance training.

Running One Leg Jump

Remember the Michael Jordan analogy I used earlier of him launching himself from the foul line for his famous dunk during the NBA Slam Dunk Contest. Once again elasticity, SSC, timing, and coordination are the most important qualities. Athlete’s can mask a lack of leg strength with superior elasticity and SSC qualities. It’s common to watch athletes soar through the air off of one foot, but then barely leave the ground during a standing CMJ. Skill development is most important for this type of jump as the biomechanics of where the leg is during ground contact in relation to the rest of the body is crucial.

Jump Repeats

To get an idea of this quality of jumping, you can think about a basketball player making multiple jumping efforts to rebound a basketball, or a volleyball player making multiple jumps to block a shot. Once again, elasticity and SSC are more important than strength, but don’t discount the importance of both muscular strength and endurance as the game goes on.

Ways to Test and Monitor

One way that GymAware has differentiated itself is through its jump testing. If you have a GymAware RS or FLEX unit, I would start by reading our article ‘Measuring Jumps with GymAware‘. However, here are a few other suggestions to understand what qualities need to be targeted to maximize jump height.

CMJ v Concentric Jump

A countermovement jump (CMJ) typically exceeds a static squat jump (SJ) by about 5 to 15 percent in height, although this can vary depending on the individual and their training background. The primary reason for this difference is the use of the stretch shortening cycle (SSC) in the countermovement jump. As the athlete quickly lowers into the countermovement, energy is stored in the muscles and tendons, which is then released during the upward jump. This elastic energy, combined with the increased muscle activation from the stretch, allows for greater force production and jump height compared to the static squat jump, where the muscles are not pre-stretched and do not benefit from this elastic rebound.

If the difference is less than 5%, I would suggest spending more time practicing the CMJ and improving elasticity with bounding, drop jumps, and accentuated eccentric loading. If the CMJ is more than 15% greater than the SJ, you should consider some basic strength training along with some strength speed and speed strength work using power cleans and/or trap bar jumps.

Dynamic Strength Index

Earlier we talked about measuring the athlete’s peak force production that is being used during ballistic movements like the CMJ. For example, you would measure peak force from an absolute strength movement like the trap bar deadlift or back squat in relation to the amount of peak force produced during a ballistic movement like a CMJ or SJ.

The first key is to match absolute strength movements with ballistic movements that are similar in regards to muscular contraction and range of motion. For example, you would pair a trap bar deadlift with a SJ, and a back squat with a CMJ. An index between 0.6 to 0.8 means that a mix between ballistic and absolute strength should be used. 

An index greater than 0.8 would suggest a focus on maximum strength should be applied. However, an index less than 0.6 would suggest a focus on explosive movements and strength speed. However, you can read all about this test at Practical Uses for the Dynamic Strength Index

Reactive Strength Index

The reactive strength index is a closer look at the SSC and an athlete’s ability to call upon stored elastic energy. With this index, an athlete performs a drop jump making note of the ground contact time (gct) and the jump height. The height is divided by the gct with higher RSI’s indicating superior elasticity. 
You can take a closer look at this athlete test at: Reactive Strength Index in Sport.

How to improve Specific Jump Qualities

Once you’ve assessed the qualities needed improvement by the individual athlete, you have to decide how to improve them. Here are some suggestions.

How to improve Elasticity and SSC?

Here are a few suggestions:

The key is to measure as many of these parameters as possible. In this article about jump training, you will find ways to measure several of these exercises. With eccentric loading, the GymAware RS and FLEX units measure the eccentric velocity and time. When athletes get that instant feedback, all studies suggest a great intent on each and every repetition.

Jump Training Running One Leg Jump

Boosting Power, Acceleration, and Rate of Force Production for Jumps

The expression of power at a rate specific to what needs to be improved is the best way to improve the power of an athlete. The following tools are only as good as their means of ongoing measurement:

Speed Strength AEL– in this case we are referring to lowering dumbbells, releasing, and then performing jumps

  • Olympic weightlifting movements (clean and snatch)
  • Olympic weightlifting derivatives
  • Squat Jumps
  • Plyometrics
  • Speed Strength AEL– in this case we are referring to lowering dumbbells, releasing, and then performing jumps

Strength Training Strategies for Jump Performance

If you want strength that relates to power, a focus on compensatory acceleration has to be present. Using the GymAware RS or FLEX unit, ensures that athletes are performing each repetition with a maximum velocity throughout the repetition. Otherwise I suggest the following exercises to improve strength that is related to athletic performance:

  • Back Squat
  • Front Squat
  • Split Squat
  • Rear Leg Elevated Split Squat
  • Deadlift
  • Trap Bar Deadlift
  • Step Ups

Application and Conclusion

Throughout this article, I have given you the physiological properties necessary for athletes to maximize their jumping performance. We’ve explained the difference in the specific jumps. I’ve given you tests to determine best practices for your athletes. I have also given you the tools I recommend using to improve the jumping ability of your athletes. All you have to do is put it to work.

I’m excited that we have so many specific topics for each of you to take deep dives on the topics that you need to focus on. We’ve completed a free library of articles and videos regarding relevant topics for athletic performance. Now we are putting those tools together in a way that is applicable to athletes in various sports. 
Let me know if you have any questions on this topic Travis@GymAware.com.

References

  1. Kirkpatrick, John & Comfort, Paul. (2012). Strength, Power, and Speed Qualities in English Junior Elite Rugby League Players. Journal of strength and conditioning research / National Strength & Conditioning Association. 27. 10.1519/JSC.0b013e3182804a6d. 
  2. Suchomel, Timothy & Comfort, Paul & Lake, Jason. (2017). Enhancing the Force–Velocity Profile of Athletes Using Weightlifting Derivatives. STRENGTH AND CONDITIONING JOURNAL. 39. 10-20. 10.1519/SSC.0000000000000275. 
  3. https://simplifaster.com/articles/new-applications-velocity-based-training/
  4. Kaneko M, Fuchimoto T, Toji H, and Suei K. “Training effect of different loads on the force-velocity relationship and mechanical power output in human muscle.” Scandinavian Journal of Sports Sciences. 1983; 5:50–55.
  5. Bompa, TO and Buzzichelli, Carlo. Periodization: Theory and Methodology of Training. Human Kinetics, Inc., 2018
Coach Travis Mash

Travis Mash

Being a World Champion in powerlifting, Travis competed at a world-class level in Olympic weightlifting and has coached professional Olympic weightlifters alongside Don McCauley and Glenn Pendlay at Team MDUSA. Now Travis coaches the most successful weightlifting team in the USA.