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My 3 favorite jumps with a vertical emphasis. In a precious reel I covered my favorite plyometrics for speed, which were mainly horizontal in nature. A few people asked for vertical emphasis jumps, so these are my most frequently used. Loaded jumps…
If you want progress jumps, you have to overload the pattern. Not just heavy squats. Dumbbells, vests, trap bars, we use them all. I keep the load a bit more submaximal so we can still move fast and reinforce the coordination of jumping. Depth and drop jumps –
Not interchangeable. Depth jumps are more maximal and strength dominant with longer contact. Drop jumps are reactive, shorter contact. Both are tools, the key is knowing when and how to use them. Step-up jumps – A recent study showed they produced higher peak force and faster
rate of force development than other step-up variations, and with shorter ground contact times. That’s exactly what we want for jumping and sprinting off one leg.
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