You can enhance drastically increase static strength within the foot and ankle by performing various unilateral strength movements.Ĭontrary to typical lifting, while vertical jump training the heel should be elevated so that you learn to produce force through the ball of the foot.
We can enhance this with a progression of low-level plyometrics, like pogo jumps which work through the foot and ankle complex. This allows you to absorb great amounts of force through the stretch shortening cycle (as the muscle rabidly contracts and relaxes). We’re increasing the body’s ability to have a rubber-band-like effect. Next we want to focus on increasing the elastic strength within the medial arch and the achilles tendon. Therefore we want to further increase your active and passive flexibility through things like static stretches and a few other modalities. These decrease the range of motion you can work through and therefore lead to injury. Things like bulky sneakers and ankle braces aren’t beneficial towards building strength within the feet. Active/Passive Range of Motion (flexibility) To optimize these, we’re looking to focus on three pieces in particular to produce an elite vertical jump.ġ. These are the two areas of the foot that are most responsible for absorbing force. There’s two key factors in particular we’re looking to strengthen for vertical jump development: You would never drive a race car capable of 1,000 horsepower, without upgrading the tires and the suspension first right? The foot is what makes contact with the ground every time you jump. One of the biggest things I believe coaches and athletes lack in their jump training is development of the foot and ankle complex.
However, I’ll also be showing you the importance behind why we stress these key factors for vertical jump development. Some of this information might be common sense to the athlete that lives and breathes training.
Let’s get into it VERTICAL JUMP DEVELOPMENT This is a collection of everything I’ve been utilizing, and the insane results my athletes have been experiencing. That’s why I want to start sharing some of these findings with you guys. Since then I’ve been looking to push that ceiling with the key factors for vertical jump development.
About five years ago I developed a top selling vertical jump program, which I used myself to go from average to the elite 44″ vertical.
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