Jumping & Vertical Jump
Everything we have written and recorded on jumping higher. The strength, the plyometrics, the technique and the testing that actually move your vertical, from our coaches who have spent years getting athletes off the ground.
Articles
How to Increase Your Vertical for Basketball (At Home)
How to increase your vertical jump for basketball: the one-foot and two-foot jumps the game demands, what to train, and a plan you can start at home.
How to Increase Your Vertical Jump for Volleyball
How to increase your vertical jump for volleyball: the spike-approach jump, the block, what to train for each, and a plan you can start at home.
Is Jump Height Genetic? What You Can (and Can't) Change
Why can't some people jump high? Part of your vertical is genetic and part is trainable. Here is what you cannot change, what you can, and how much difference it makes.
How to Dunk a Basketball: The Complete Guide
How to dunk a basketball: the vertical you actually need at your height, one-foot vs two-foot takeoffs, the first-dunk progression, and the training that gets you above the rim.
How to Palm a Basketball: Grip Strength for Dunking
How to palm a basketball: what hand size really decides, the grip technique that makes the most of the hands you have, and the grip strength training that helps you control the ball for a dunk.
Plyometrics to Jump Higher: The Complete Guide
The complete guide to plyometrics for vertical jump: what they train, whether you even need them, the full progression from pogo hops to depth jumps, and how much is enough.
Exercises to Increase Your Vertical Jump: A Weekly Plan
The exercises that actually increase your vertical jump: technique, mobility, strength, power and plyometrics, plus a simple weekly workout you can start today.
What Is a Good Vertical Jump, and How to Measure Yours
How to test your vertical jump with just your phone, what counts as a good jump height, and the four jump types that turn a number into a full athletic profile.
How important is strength for jumping higher?
What are the key variables that make a good jumper? Learn what physical qualities increase vertical leap
Improve your jumping technique with these tips
How to jump higher with better technique: the approach, penultimate step, plant and arm swing that turn the strength you already have into centimetres of extra vertical.
How to Jump Higher: 3 Stretches That Add Inches To Your Vertical Today
The five-minute daily routine that quietly adds inches to your vertical. Three simple stretches that free your hips and ankles so you can jump higher — no gym required.
Loading the Glutes: The best squat for jumping and sprinting
So I love squats a lot. Anyone who has ever worked out with me knows this. Squats have the power to make a profound difference to athletic performance as well as injury prevention.
How Can I Dunk in Two Weeks?
Can you learn to dunk in two weeks? Sometimes, if you are already close. Here is what dunking actually requires, a two-week peaking plan, and how to build a vertical that dunks for good.
Why Can't I Jump High? The Science of Improving Your Vertical Leap
How to jump higher, explained. We break down the four factors that decide your vertical leap, and exactly how to train them to increase your vertical jump.
Olympic Weightlifting or Plyometrics for Vertical Jump?
Should you be doing the Olympic Weightlifting movements in your strength training to increase vertical jump? or are plyometrics better suited for jumpers?
Stretching for athletes: Kneeling hip flexor stretch
This is the ultimate athletic stretch, open up your hips to strint faster, jump higher and reduce lower back pain with the kneeling hip flexor stretch
Lifting weights faster | Intent: The secret of explosive athletes
When people think of power, they tend to think of Olympic weight lifting or plyometrics. This means a lot of people miss an important trick: you can train power while performing strength lifts.
One Muscle to Rule Them All: Gluteus Maximus
Gluteus Maximus (or glute max to its friends) is the single biggest muscle in the human body. The problem for most athletes is that their glutes are either not working at all, or are very, very weak.
Anti-Valgus Training Tips: Gluteus Medius
Every muscle in the body has a function and an action, but function and action however aren't always the same thing.
Are Roches Killing Your Athleticism?
We all intuitively know that high heels are bad for our posture, and the effects flow up the entire kinetic chain. What most people miss is that nearly everyone is wearing some form of heeled shoe for most part of every day.
Saturation Vs. Deficiency: Fill your empty buckets
The concept of buckets can be so powerful when thinking about where to direct your coaching or training attention.
From the podcast
#144 - The Benefits Of Velocity Based Training
Learn about how Velocity Based Training can improve performance, build power, strength and muscle, and allow for auto-regulating training in real time.
#130 - We need a better word for stiffness
Landing is more than a conversation about good vs bad, heavy vs light. Join our conversation as we talk about all things landing mechanics, plyometrics, ACLs, childhood development and screening/assessment.
#129 - We were wrong about skipping
Way back in episode 43 we spoke about three exercises we hate. One of those, skipping, it turns out we were dead wrong about. Check out this episode to learn about the benefits of skipping, how to program it, how it compares to ladder training and why low amplitude plyometrics are such an awesome component of great athletic training.
#123 - All things jumping
One hundred and twenty three episodes in and we haven’t done one breaking down vertical leap training from start to finish? Now is the time!
#119 - Olympic Lifting for Athletic Performance
Olympic Lifting can be challenging to coach, challenge to learn and down right hard to do well. In this episode Jacob and Durham dig deep into the pros and cons, some of Core Advantage’s favourite break downs and derivatives, and the use cases for when to and when not to use Olympic lifts with athletes of different demographics.
#111 - Vertical Jump: How much does heat effect your jump?
With summer just around the corner in Melbourne, Durham and Jacob spend this episode going into the chronic and acute impact hot weather, fatigue and sleep can have on your vertical.
#11 - Do box jumps increase your vertical?
In this episode, we talk about the good, the bad, and the ugly. How and when to use them, the key biomechanical flaws and some of the misapplications there are surrounding the box jump.
#01 - Lifting lighter, jumping higher
We talk about power and how deloading in the gym could potentially improve athletic power when it comes to vertical leap.
Want this coached in person?
We bring jumping work to clubs and schools across Melbourne, and into our online programs.