The solutions to our problems are often simpler than we think. Many times, the answers to our questions are innate – we just assume we’re not smart enough to know. We think we need more degrees, more studying, more professional advice. The more we seek this man-made knowledge, the further we tend to move away from the logic of nature.
“What Mother Nature does is rigorous until proven otherwise; what humans and science do is flawed until proven otherwise.” – Nassim Nicholas Taleb (Antifragile: Things That Gain from Disorder)
How to Improve Your Vertical Jump
Improve your Vertical Jump According to Humans and Science:
- Increase force production by getting stronger with squats, deadlifts, and split squats.
- Increase power production by training jump and sprint variations.
- Increase the velocity of muscle shortening by training overspeed jumps.
- Improve flexibility to fit within the standards of joint range of motion.
- Improve central nervous system factors related to explosive performance.
- Enhance the output and mechanics of the knee and hip extensors, spinal erectors, shoulder flexors, and ankle plantar flexors.
Isolate the above components, train them, then get on the court after a few weeks and watch your jumping ability improve (fingers crossed). This logic is best understood by an experienced strength and conditioning coach.
How to Improve your Vertical Jump According to Mother Nature:
- Practice vertical jumping
- Add in other training methods as needed.
This logic is best understood by any young child who has no clue about vertical jump training. Knowledge is innate.
“There is a logic to natural things that is much superior to our own.” – Taleb (Antifragile)
4 Types of Vertical Jumpers (and Non-Jumpers)
Some athletes can get proficient at jumping by simply jumping.
Some athletes do all the “vertical jump” training yet suck at jumping because they don’t practice jumping.
Potential issues:
- Foot pronation is lacking (maybe they can’t get to the inside edge).
- Hips can’t internally rotate.
- Maybe the timing is way off.
- Maybe they lift heavy too often and their muscle contract-relax ability is poor (causing braking).
- Maybe it’s one hundred other things that are missing because the Human and Science approach Doesn’t yet fully understand Nature.
The solution? Practice jumping more often to “regain” athleticism.
Some athletes don’t get proficient at jumping by simply jumping.
They have the elements of the skill because they practice the skill routinely, but they still can’t get up.
The solution? A “boost” of general neural and physiological capacity. This is where the human and science approach can intervene because, for some reason, the natural approach isn’t enough. This is the basis of The Vertical Jump Protocol.
Some athletes practice jumping and end up with debilitating knee pain.
The solution? Next.
Knees Hurt, Can’t Jump: Simple Solution
Revisit the beginning: The answers to our questions are simple. How do we improve our vertical jump? Practice jumping. If this isn’t enough, add in the traditional S&C stuff as needed.
But now we’re presented with a new problem: Injury. Many athletes who increase their dosage of jumping end up with knee pain. If athletes stay healthy, let them jump. If athletes don’t stay healthy, it’s time to step in. Two simple interventions:
Single-Leg Isometric Stand (Basic human requirement)
Human beings should be able to stand on one leg. According to Dr. Tommy John, this rewires the Foot-Glute connection. Issues at the foot or hip will often manifest as knee pain. Instead of training hip and glute activation with bird dogs, clamshells, glute bridges, etc. – why not just stand on one leg? At a minimum, accumulate 5 minutes on each side per day. With time, as the foot and glute connect, the knees should feel great.
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Extreme Isometric Lunge (Tendon health)
The muscle is attached to the tendon on both ends. Tendon is viscoelastic. When you move quickly (jumping), the tendon gets very stiff. When you move slowly (lifting heavy, isometrics), the muscle gets strong and the tendon’s collagen molecules have a chance to work individually, improving function and health. If jumping causes pain, the Extreme Isometric Lunge can be the golden ticket. Accumulate 3-5 minutes on each side per day. According to Dr. Keith Baar, the tendon adapts from training and is ready to go after 6 hours. If possible, squeeze in 2-3 sessions per day to get 2- to 3-times the tendon health gains.
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The Bulgarian Split Squat Isometric is another option. Less stress on the back leg, and more on the front. May feel better if the knee is tender or variation is needed.
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Case studies:
“I got very curious about the 1 foot standing iso’s you do. I’ve been trying them myself and so far it’s been fire.” – Tomas L.
“Hey man I’ve been doing that workout (single-leg ISOs) and I’ve gotten back about 3 inches on my vert. Yeah I’m feeling good I can finally dunk again.” – Tavian H. after an ankle sprain
“One of my freshmen I been working with almost dunked last night on 10’ we’re on week 6 now of adding in iso holds doin more vmo work. And building his springs. It shocked me.” – Zach G. (Strength coach)
“I’ve been doing the split squat and lunges and I’ve grown about 3 to 4 inches (in vertical)” – Antuan H.
“it’s easy to dunk now. Split Squats, that made me bouncy asf” – Dex K.
“Bro been doing iso holds for the past month and got rid of my tendonitis” – Gabriel M.
Daily Isometrics for Health and Performance
These isometrics aren’t just for injured jumpers. Everyone can benefit. When the body is healthier, the brain feels safer. When the brain feels safe, it wants to perform. The simple addition of single-leg stands and extreme isometric lunges has given countless athletes vertical gains. Enjoy the pain-free dunks!
About Jake Tuura
Jake Tuura, MS, CSCS is a collegiate strength and conditioning coach. He currently works at Youngstown State University. Prior to YSU, Jake was an assistant S&C coach at the University of Minnesota-Duluth.
He earned his bachelor’s degree from the University of Wisconsin-Superior (2014) and his Master’s from The College of St. Scholastica (2015).
His website: jackedathlete.com helps athletes gain copious amounts of muscle, hit PRs in the weight room, and improve athletic performance.
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