Introduction

A Vertical Jump is the only use of the muscles to raise the centre of gravity of the body in the vertical plane.  It dictates how high someone can lift himself from the ground starting from a standstill.  The Jump is vital in basketball, volleyball, soccer and track and field events.  To gauge the Vertical Jump, the person has to stand near a flat wall having a leveled surface.  Then, the person has to take several jumps from a dead stop position.  The distance for the highest jump from the flat surface is better known as the vertical jump.  

Vertical Jump Test

The Vertical Test Mat provides an accurate vertical height result.  In this, a waist belt is attached to the measuring tape.  This tape is hooked up to the mat.  The tape has to be set to zero and then the athlete has to jump.  The reading on the tape is the required price.  The Jump test provides an idea of lower body power.  An available device called as Vertec is frequently used to gauge the jump.  The results of the jump height test should not be compared with quantitative power measurements from tests like the 1RM power clean.  

Strength

The ideology to boost Vertical Leap is reliant on the presumption that power is a product of strength and speed.  To improve Vertical Jump, the athlete must concentrate on manufacturing power.  So, he needs to enhance his strength and speed.

The first step to enhance Vertical Jump is to increase Strength.  It can be showed that most of the force needed for a jump is generated by the posterior chain consisting of the calves, hamstrings, lumbar region, glute muscles and the quadriceps, which is part of the anterior chain.  Hence, the 2 optimum lifts are the full back squat and the deadlift.  

Speed

The second step is to raise speed.  This can be done by 2 types – Plyometric exercises and Explosive training.  However , these exercises need to be done after the sportsman has gained a good strength.  Only after he can exert a good force, the time must be reduced so that more power is generated.  Explosive coaching includes jump squats or power cleans.  Another important factor to enhance Vertical Leap is the suppleness of the Achilles Tendon.  This also has effects on the vertical jump and care must be taken to avoid tearing of the tendon.

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