Many athletes want to jump higher because greater jump height and flight time provide advantages in aerial contests, obstacle clearance, speed and area of coverage. In some sports and athlete testing, performance is directly measured by jump height. This article provides an overview of what contributes to vertical jump performance and how it can be improved.
I often compare jumping to flying a plane. For a plane to fly high, safely, and repeatedly, it needs a well-built aircraft and a skilled pilot.
The plane, strong hardware and software, represents the athlete’s physical abilities:
The pilot, flying operations, represents the athlete’s technical abilities:
A plane and a pilot need each other to demonstrate their highest potential. Excellent technique cannot fully compensate for inadequate physical qualities, while exceptional physical qualities may be wasted without efficient movement. Jumping higher requires both physical and technical development.
Jumping is also a motor skill that must be learned and refined over time. It involves coordinating movement patterns to produce force at the right time with consistency and efficiency. Neglecting either technical or physical development limits both performance and long-term athletic potential.
Types of Jumps
Vertical jumping can be performed in many ways, including single-leg and double-leg take-offs, from a standing start, static start, drop landing, or running approach.
Each jump variation has unique technical and physical requirements that can be analysed using a biomechanical deterministic model. This allows coaches to identify the key factors influencing performance and determine suitable training interventions.
Generally, single-leg jumps tend to be more speed-dominant, while double-leg jumps are more strength-dominant. However, successful jumpers require both qualities.
A needs analysis can then be conducted for the individual athlete to identify factors that will have the greatest impact on performance. Although different athletes may jump differently, the same principles of physics apply to everyone.
General Training
The primary muscles involved in jumping are the hip extensors, knee extensors, and ankle plantar flexors, used in the triple extension pattern in jumping. The trunk and upper body can also contribute to jump performance.
Research consistently shows that a combination of resistance training and plyometric training is one of the most effective ways to improve vertical jump performance across different populations. Together, they enhance fast-twitch muscle function and the ability of the musculotendon unit to store and release elastic energy, both essential for jumping. They also address the two key areas of skill development, developing technique and physical abilities at the same time, making them superior to any other method alone.
Sprint training can also be valuable. Sprinting teaches athletes to produce high forces rapidly and serves as a plyometric activity itself. This is particularly beneficial for approach jumps and single-leg jumpers, where speed plays a major role.
Improving sprint mechanics and running speed can increase approach speed, reduce energy leakage, allowing more energy to be transferred into jump height.
Specific Training
One of the most common questions athletes ask is, “How can I jump higher?” My first response is usually, “Are you practicing jumping?”
Many athletes spend little time practicing the actual skill and considerable time on alternative exercises. A pilot learns to fly by flying planes; jumpers improve jumping by jumping.
Psychologist Anders Ericsson’s work on deliberate practice highlighted that expertise is developed through focused, effortful practice designed to improve performance. The same principle applies to jumping.
To maximise performance in a specific jump, whether it’s a volleyball spike, basketball layup, or high jump, the exact skill must be practiced. Assuming good health and technique, jumping with near-maximal effort is the most specific jump training method.
Coaches may also isolate specific phases of the jump, such as the run-up, braking, take-off, or landing, to refine key positions and reduce energy cost.
As athletes developed physically, they must continually adapt their movement strategies to take advantage of these new physical capacities, like flying a plane with new set up. Regular jump practice remains important throughout an athlete’s development.
Long-Term Development
Certain physical and motor adaptations can be accelerated during key developmental stages. Some adaptations, such as bone and tendon development, crucial for jumping, become significantly less responsive later in life, making early exposure to appropriate training valuable.
For young athletes, the foundation should be built through enjoyable activities that involve running, jumping, and throwing. Enjoyment encourages effort, and effort drives performance.
Sports such as athletics, gymnastics, basketball, and volleyball typically provide many opportunities to develop jumping ability.
Well-designed and well-coached strength and conditioning programs maximise performance while building the strength, capacity and resilience that can help protect athletes from injury.
At Melbourne Girls Grammar, we have a long-term athletic development framework to guide appropriate progressions in sport, strength training and plyometric training, considering the general stages of development and individual characteristics.
