My Five Favorite Exercises To Jump Higher (And Their Downsides)

Summary

This video dives into five key exercises to boost vertical jump performance: depth jumps, super maximal lower eccentrics, max approach jumping, power cleans, and hip thrusts. Each exercise is analyzed for its benefits, weaknesses, and injury risks. The discussion emphasizes the importance of neuromuscular activation, explosive power, and proper technique, while addressing potential drawbacks such as injury risks and diminishing returns. The video provides valuable insights for athletes looking to enhance their performance through effective jump training, with a focus on exercise variety and caution in dosage.

Takeaways

• 😀 Depth jumps are a powerful plyometric exercise with great benefits for neuromuscular recruitment and tendon stretching, but dosing them correctly is difficult due to variations in set reps, box height, and contact time.
• 😀 The neuromuscular and tendon benefits of depth jumps are very specific, but finding the right volume and dosage is challenging. Some athletes can handle high volumes, while others cannot.
• 😀 Super-maximal eccentrics (such as RDLs or squats with heavy eccentric loading) are great for stiffening tendons and improving muscle stiffness, but they carry injury risks, especially when performed too quickly or with excessive load.
• 😀 Eccentric exercises require slow movements to avoid tendon damage, which can lead to adaptations in force production, but they may not be ideal for improving explosive power, as they are inherently slow.
• 😀 Max approach jumps (like dunk attempts or maximal vertical jump attempts) are highly specific for improving vertical jump performance, but they can solidify bad training habits and have diminishing returns if overdone.
• 😀 Repetitive bad technique in max approach jumps can limit an athlete's long-term progress, as poor mechanics such as a short penultimate step can result in a plateau in jump performance.
• 😀 Power cleans are a great exercise for developing peak velocity and neuromuscular recruitment, with a specific focus on the catch phase, but they may not be the most powerful exercise for all athletes and can be more effective if the athlete is already proficient in the movement.
• 😀 Power cleans provide a very high stimulus for motor recruitment and tendon stiffness, making them great for improving jumping power, though they may not always result in higher power outputs compared to other exercises like squat jumps.
• 😀 Hip thrusts are excellent for activating the glutes and improving hip extension force, making them valuable for sprinting and jumping. They can be loaded heavily, but they lack the muscle tension from a stretched position, which limits their muscle-building potential.
• 😀 The biggest downside of hip thrusts is that they do not provide a strong stretch stimulus at the hip, which is crucial for muscle adaptation, as muscle growth is best stimulated by high tension and stretching.

Q & A

What are depth jumps used for in training?

Depth jumps are primarily used to improve neuromuscular recruitment, shock loading, and jumping ability. They help stimulate tendons and muscles for quick force production, which is essential for explosive movements like sprinting and jumping.

What is a major drawback of depth jumps?

A major drawback of depth jumps is the difficulty in dosing the exercise correctly. If not managed properly, they can lead to fatigue and overtraining. The intensity and volume need to be carefully controlled to avoid injury.

Why are super maximal lower accentuation eccentrics important?

Super maximal lower accentuation eccentrics, like heavy RDLs or squats, are important because they improve tendon stiffness and strengthen connective tissues. They stimulate high motor unit recruitment, which is crucial for increasing overall force production.

What are the potential risks associated with super maximal eccentric exercises?

The potential risks include slow movement speeds that can cause tissue damage if performed incorrectly. Additionally, the high intensity can lead to nervous system fatigue or even permanent nerve damage if not done properly.

How does max approach jumping contribute to performance?

Max approach jumping is highly specific to jumping and sprinting. It helps improve explosive power and mimics the demands of actual jump performance, making it an effective exercise for developing vertical leap and sprinting capabilities.

What is the downside of focusing too much on max approach jumping?

Focusing too much on max approach jumping can solidify bad habits and improper technique, which limits future progress. Athletes may hit a plateau in their performance, as there are diminishing returns from doing too much of this exercise.

What are the primary benefits of power cleans?

Power cleans are beneficial for developing peak velocities during the second pull, which is essential for sprinting and jumping. They also improve neuromuscular activity and explosive power by engaging nearly all muscle groups in the body.

What is the potential drawback of power cleans as an exercise?

One drawback of power cleans is that they may not always result in the highest power output, especially if the athlete is not proficient in the movement. The improvement could be limited to becoming better at the lift itself rather than increasing overall power output.

What makes hip thrusts a valuable exercise for athletes?

Hip thrusts are valuable because they effectively target glute activation and neuromuscular activity, which are critical for explosive movements like jumping and sprinting. The exercise is easy to load heavily, allowing for a significant strength stimulus.

What is the major limitation of hip thrusts in terms of muscle adaptation?

The major limitation of hip thrusts is that they don't load the hip in a stretched position, which is crucial for muscle adaptation. Exercises that involve more tension at the muscle's stretched position (e.g., squats, deadlifts) tend to be more effective for stimulating growth and strength.

Why are explosive movements like power cleans considered important in sports performance training?

Explosive movements like power cleans are important because they improve an athlete's ability to generate force quickly. This is essential for improving sprinting speed, jump height, and overall athletic performance by enhancing neuromuscular efficiency and force production.

How does neuromuscular activity play a role in the effectiveness of exercises like power cleans and hip thrusts?

Neuromuscular activity is crucial because it refers to the activation and coordination of muscle fibers during exercise. Exercises like power cleans and hip thrusts engage multiple muscle groups, leading to higher neuromuscular activity, which is key for improving strength, power, and movement efficiency.