Unless you’re one of the few players that has a shot at getting drafted, you’re going to have three choices when it comes to training…
Either 1) find someone to train you for free, 2) foot the bill for your training yourself, or 3) you’re going to train yourself.
When you try out for teams, they’re probably going to test you in the combine drills (40 yard dash, 3-cone drill, etc.), so why not train to get better in them?
Today’s post is about the vertical jump test. Teams use the vertical jump to get a feel for your lower-body explosion and power.
Below, you’ll find information you can use to improve your performance in the vertical jump.
Disclaimer: I’m not a trainer, so I, nor Get2TheLeague.com, is responsible if you get hurt, or damage someone’s property while following any of the advice or tips in this post.
The gentleman in this video educates you on what your body goes through when you jump.
Then he explains the impact flexibility, stability, and dynamic stretching make on how high you jump.
He even gives examples of dynamic stretches you can use to warm up before you begin your training sessions. To do some of the exercises, you’ll need a foam roller, and these can cost about $40.00 or so.
Here’s part 2 of the series. Here, he introduces the importance of strength, and explains how improving the connection between your brain and your muscles can
I like that this guy basically reinforced much of what the guy in the Shot Science videos above said in-regards to what’s actually happening in your body when you’re jumping.
He goes on to give you some exercises you can do to increase your vertical jump.
Side note: Is it just me, or does this guy sound like he’s about to burp every 10-to-15 seconds when he’s talking?
Now this is a promo video for Parisi training videos, but from just watching the short video, you can see examples of exercises you can do to improve your vertical.
If you pay close attention, you can pick up a few subtle tips how to jump in the vertical jump test, just by watching the demonstrations that are taking place during the video. (courtesy parisischool.com)
Vertical Jump Test Tips
In Dirty Tricks for Higher Vertical Jumps, Joe DeFranco, premiere athletic trainer, gives you 5 “Dirty Tricks” that he says should help you jump higher in the vertical jump test.
The first of his “dirty tricks” is a suggestion that you do static stretches for your hip flexors before you test for the vertical jump.
He admits, like the gentleman in the first video above says, that dynamic stretches are best when you’re about to engage in stuff where you need to be explosive, but says that “static stretching your hip flexors before testing your vertical jump is the exception to the rule!”
He explains that static hip flexor stretches reduce the amount of friction in your hips, and that less friction in your hips allows you to jump higher.
Check out the article for yourself, and decide for yourself if it’s advice you want to take. What he says makes sense, though… at least to me.
Here’s a run-down of the rest of Mr. Parisi’s “dirty tricks…”
2. Strengthen your flexor hallucis longus – this can add an inch or so to your jump.
3. Focus on rapidly descending into your jump – the faster you descend, the higher you jump.
4. Do 50-rep rhythm squats
5. Wear track waffles when you’re testing in the vertical jump – wearing regular sneakers can dampen the force you put into the ground, which takes power away from your jump.
Again, be sure to check out the article for yourself, because he elaborates on each “dirty trick”, and even gives you exercises you can use to take advantage of each one.
Focusing on getting better at the vertical jump will make you a more appealing player when the player personnel staff and coaches review your testing results. Good luck!
Have any workouts that help with vertical jump that you’d like to see posted here? Leave a comment below, and we might add it!
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