How do I increase my jumping power?

The match between Juventus and Sampdoria is underway. It's 1:1 when Alex Sandro makes a run down the left flank in the 65th minute. He strikes the ball into the middle, where Cristiano Ronaldo rises to head home. What reads like a normal striker's goal in two sentences is actually a demonstration of power. Ronaldo's header reaches a height of 2.56m, and Sampdoria coach Claudio Ranieri will later say that the Portuguese stood in the air for half an hour. Ronaldo's goal left no questions unanswered except one: How can a then 37-year-old jump so high that his hip is at the defenders' head height?

To answer this question, it is important to clarify which parameters we can use to influence our jumping power. On the one hand, there is our maximum strength and, on the other, our explosive power or our take-off speed.

Our technical skills in the respective exercise are always decisive for optimal maximum strength training. For beginners, it is absolutely essential to master the basic skills of a target exercise before starting to train with high loads.

Maximum strength training starts at 80-90% of our 1RM depending on our training status (1RM is the maximum weight we can move once). This is where we achieve optimal stimulation of the muscle fibers and our nervous system. However, even experienced athletes often don't know their 1RM, but rest assured: You need to move heavy weights to provide such a stimulus. Classic exercises such as the squat or, for some, perhaps the trap bar deadlift are suitable.

BENDING KNEE-SQUAT

Ideally, you should start with 2 warm-up sets with 6-8 repetitions each and then perform 3-5 work sets with 2-5 repetitions each. Take a 3-5 minute break between each set to ensure you are as well rested as possible for the next set so that you can perform each repetition with maximum intensity!

To improve your vertical jumping power, it is very beneficial to train using the contrast method. In short: combine your maximum strength exercise with, for example, a jump onto a box immediately after the strength exercise. Here, too, you should perform fewer repetitions (2-5 repetitions) in order to perform each jump with maximum intensity.

JUMP ON BOX

Integrate this training 1-2x/week into your daily training routine to bring about an improvement!

Resources:

• Pagaduan, J., Schoenfeld, B. J., & Pojskić, H. (2019). Systematic review and meta-analysis on the effect of contrast training on vertical jump performance. Strength & Conditioning Journal, 41(3), 63-78.

  
  

• Dietz, C. & Peterson, B. (2012). Triphasic Training. Bye Dietz Sports Enterprise.

  
  

• Jovanovic, M. (2019). Strength Training Manual Volume 1. Complementary Training.