T Nation

Increasing Vertical Leap

What do you guys do to increase your leap and get faster? What are the main ingrediants?

A strong posterior chain.

Squats, deads, GHR, oly lifts will all help tremendously.

Wasn’t this in the “Cool Tips” the other day? Your glutes account for 40% of your vert. That means ATG squats, deadlifts, lunges, bulgarian split squats, step ups, etc.

great hip extension, strong posterior chain, shit load of jump squats and very strong shoulders (contribute like 15% of the jump I believe).

Explosiveness:
Jump Squats
Dumbbell/Kettlebell Swings

If you want to take the time to learn them (which isn’t much, but at a certain point it’s more finesse than brute strength)… Olympic Lifts.

Strength:

The regular ol’ stuff
Squat
Deadlift
Good Mornings
Reverse Hyper
Glute Ham Raise
Unilateral Work (lunges, bulgarian squat, split squats)

Oh, jumping and sprinting… the most inherently reactive exercises you can do.

[quote]wfifer wrote:
Wasn’t this in the “Cool Tips” the other day? Your glutes account for 40% of your vert. That means ATG squats, deadlifts, lunges, bulgarian split squats, step ups, etc. [/quote]

And 15% is deltoids!

Box squat with chains or bands.

http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-10-10.htm

a good program

[quote]ballsofsteel wrote:
http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-10-10.htm

a good program[/quote]

Defranco is always one to study when looking to improve performance and that program is very good and would be well worth getting into.

Alternatively…

One I like is from T-Nation’s own, Christian Thibaudeau.

http://www.T-Nation.com/readTopic.do?id=859906