Want to Jump Higher? 8 Ways to Improve Your Vertical Leap

Leg muscle power and vertical jump performance are considered critical elements for successful athletic performance, not to mention for simply performing successful daily activities. Not surprisingly, a lot of research has focused on the development of vertical jump performance. Here are three studies that I think stand out from the crowd. 

In a study called Does plyometric training improve vertical jump height? A meta‐analytical review, the researchers found that, yes, plyometric training significantly improved vertical jump height. Researchers actually saw an increase in jump height between 4.7% and 8.7%. With results like that, plyometric training appears to be an effective form of physical conditioning for augmenting the vertical jump performance in leaping individuals.

Then there is a study called Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads which concluded that eight weeks of jump squat training resulted in significant improvements in countermovement jump, squat jump, maximum isometric squat force and average force over 100m, as well as 50m sprint time. This suggests that short-term (8 weeks in this case) jump squat training can improve your vertical leap plus a bunch of athletic performance abilities simultaneously.

Finally, a study called Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping Performance and Leg Strength provides support for the use of a combination of traditional weightlifting, Olympic-style weightlifting exercises, and plyometric drills to improve vertical jumping ability and explosive performance in general.

Take a balanced approach to your training inputs in order to maximize the different strength characteristics involved in jumping.

This final study, combined with the other studies, reinforces the importance of taking a balanced approach to your training inputs in order to maximize the different strength characteristics that are involved in jumping. Weight training improves your ability to generate force, while plyometrics help you apply that force quickly. Put them all together and they will help you jump higher.

How High Can You Jump?

I don’t know who said it first (someone smarter than me, for certain) but it is true that you can’t improve what you don’t measure. So, let’s look at how you can measure...

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