Improving Your Vertical Jump: Key Principles
Improving vertical jump performance isn’t guesswork — it’s science. The highest-performing athletes develop explosive power through a mix of proper training, efficient mechanics, and reliable testing. Below are the three essentials every athlete and coach should understand before starting a vertical jump program.
1. Strength + Speed: The Force–Velocity Equation
Jump height is driven by how much force you can produce — and how fast you can produce it.
Athletes need both:
Max strength for force production
Rate of force development for quick explosiveness
Heavy lifts alone won’t increase jump height. Plyometrics alone won’t either. The best jump athletes blend both qualities through balanced training phases.
2. The Stretch–Shortening Cycle: Your Built-In Power Engine
Every countermovement jump uses the stretch–shortening cycle (SSC) — the rapid dip and rebound that stores elastic energy.
A more efficient SSC means:
Faster ground contact
Higher takeoff velocity
Better energy transfer
Properly dosed plyometrics like pogos, depth drops, and CMJs train the SSC without overloading the athlete.
3. Testing: The Key to Smarter Jump Training
Athletes can’t improve what they don’t measure. Regular jump testing (especially the countermovement jump) helps coaches track:
Baseline power
Weekly readiness
Technique efficiency
True progress over time
A simple weekly test can reveal whether an athlete is adapting, fatigued, or ready for higher-intensity work. Data-driven training produces better results — and builds athlete buy-in.
Want a proven, coach-designed system to help your athletes jump higher?
Download the Vertical Jump Playbook — Free from Vault Kinetics
Inside, you’ll get:
✔ A structured 4-week vertical jump program
✔ Plyometric progressions and technique cues
✔ Warm-ups, activation drills, and testing guidance
✔ Common mistakes and how to fix them
✔ Tracking sheets for coaches and athletes
Perfect for strength coaches, teams, and performance specialists.
