Up Your Jumps

Jumping is a great skill to have for numerous athletic activities whether it be football, running, hockey, basketball, etc., and so too is it associated with success in these sports. Jumping ability tests the stretch-shortening cycle (SSC), i.e., the combination of eccentric and concentric muscle contractions. Maximum strength training is one method to stimulate gains in the SSC. Plyometrics are yet another method to improve the SSC. Similar to maximal strength training, plyometrics require maximal output with additional time constraints. A goal of plyometrics is to produce the greatest force in the least amount of time. The ability to jump depends on maximal and brisk contraction of the extensors of the lower extremities, hips and trunk.    

 Controlling speeds of contraction directly influence neuromuscular excitation which may promote the rate of force development and SSC performance. Much like the polarized training methods applied in endurance training, combining easy days with maximal efforts and plyometrics in strength training may be a more efficient approach to making the greatest gains in jumping ability rather than undertaking lesser intense power workouts. Recent study pitting three different training interventions yielded greater gains by maximal strength and plyometrics over submaximal power training (Selenica, 2023).

 Vertical jump height, ground contact time, etc., are parameters now easily captured on the field, and are excellent metrics to consistently record to monitor functional progress for any athlete. Up your jumps and your game!