HSC MISCVJP EBook. VERTICAL JUMP PROTOCOL DISCLAIMER

DISCLAIMER The information contained in “VERTICAL JUMP PROTOCOL” is not meant to replace any specific advice you may have been given by a doctor, athletic trainer, or therapist. The information is not intended as a su ...

DISCLAIMER The information contained in “VERTICAL JUMP PROTOCOL” is not meant to replace any specific advice you may have been given by a doctor, athletic trainer, or therapist. The information is not intended as a substitute for professional medical input or action. All exercise involves some inherent risk. If you are unfamiliar with any exercise and unsure of the proper technique, seek supervised guidance from a qualified coach. Jake Tuura disclaims any liability or loss in connection with the use of this program or any advice herein. VERTICAL JUMP PROTOCOL TABLE OF CONTENTS • PRINCIPLES FIRST, METHODS LATER – WHAT DETERMINES JUMP HEIGHT? • “JUST GET STRONGER”… NOT THAT SIMPLE • “TAKE YOUR TIME”… OR NOT • CONCEPTS: NOT FOR BEGINNERS • INTENTION BEFORE PRESCRIPTION • HOW TO SET-UP TRAINING: WEEKLY • HOW TO SET-UP TRAINING: DAILY • EXTRA DAYS/NUTRITION/RECOVERY • RESEARCH USED FOR VERTICAL JUMP PROTOCOL • REFERENCES VERTICAL JUMP PROTOCOL PRINCIPLES FIRST, METHODS LATER – WHAT DETERMINES JUMP HEIGHT? The purpose of this manual is to provide you with an understanding of why this program is the way that is it, but also to teach you lessons for long-term vertical jump gains. Although the training program is 5-weeks, you will learn enough from the principles and how they work for you to last a lifetime. Everyone has their opinions on jumping higher: - “Just jump more” - “Just get stronger” - “You need more stretching” When these ideas fail, you search for methods. You read, “10 exercises to increase explosiveness” and start to believe high-rep calf raises and squat jumps are the key to dunking. Or you see LeBron James balancing on a stability ball and think it’s the key to his explosiveness. Methods are not the starting point. Methods come after you have principles. Principles start with an understanding of what the vertical jump is. From there, methods can be created. WHAT DETERMINES HOW HIGH YOU CAN JUMP? Relative net vertical impulse determines jump height (1). What is vertical impulse? Vertical impulse = Force x Duration of time it is exerted This gives you two options to improve your jump height: 1) Increase Force 2) Increase Duration of Time Force is Exerted The next section will cover #1: Increase Force. The following section will cover #2: Increase Duration. VERTICAL JUMP PROTOCOL “JUST GET STRONGER”… NOT THAT SIMPLE #1: Increase Force Dr. Mike Stone has said Strength is the ability to produce Force. However, in jumping, it’s not entirely about how Strong you are (how much Force you can produce), but about how much Force you can produce in a short time. The upwards phase of a countermovement jump typically takes ~300ms to complete. Athletes typically take 300- 400ms to reach peak force in a jump (2). This means most of the jump is spent building up force and little time applying it. Improving Maximal Force (Strength) is not the key. Instead, improving Rate of Force Development is of higher importance (3). Another way to look at this is with the Force-Velocity Relationship. This shows that Force and Velocity are inverse to each other: • When FORCE is highest, velocity will be very low (e.g. HEAVY BACK SQUAT) • When VELOCITY is highest, force will be very low (e.g. BAND ACCELERATED JUMP) Between the two maximums, the highest POWER can be found (e.g. VERTICAL JUMP): POWER = FORCE x VELOCITY Three conclusions can be drawn from this: • Athletes who are strong but slow will not have maximized their vertical jump: power = FORCE x velocity. Typically, these are rugbytype athletes (4). • Athletes who are weak but fast will also not have maximized their verticaljump: power = force x VELOCITY. Typically, these are soccer-type athletes(4). • Athletes who are both strong and fast will have maximized their vertical jump: POWER = FORCE x VELOCITY. The Vertical Jump Protocol aims to develop all areas of the Force-Velocity-Power Relationship: • Heavy Strength Training develops Maximum Force (BLUE SHIFT) • High-Velocity Training develops Maximum Velocity (ORANGE SHIFT) • Combine the two above with Bodyweight Jumps, Loaded Jumps, Sprints, andLight- loaded exercises and you cause both the BLUE SHIFT and the ORANGE SHIFT, maximizing vertical jump (RED SHIFT) With these principles, a much more in-depth understanding of #1: Increase Force can be applied to your vertical jump training.