In pushing for a higher vertical jump I’ve found myself looking for a “silver bullet” to make progress quicker. To nobody’s surprise, I haven’t found anything yet which has had a sudden, magical impact on my jumping ability. Instead I’ve learned a valuable lesson which is probably super obvious to everyone who isn’t me.
Maximum Effort, High Volume
David Zanchetta is someone you should care about if you want to know about jumping. Until recently, he held the record for McMaster University’s Men’s Volleyball team for max vertical jump, at 39 inches!
His advice to me is this:
I think my vert came mostly from jumping all the time! I played a shit ton of volleyball in high school. The biggest single thing for increasing your vertical is playing beach volleyball on a high net. It really forces you to get high up in the air just to be able to hit. One thing I know that can get you a little bit more is getting really hyped. The combination of adrenaline and a higher heart rate can really give you a boost. It needs to work for you, so maybe try and think of a way to get yourself hyped seconds before you jump. You might find that having some people watching can do it for you. Or listening to “Killing In The Name Of.” Something to get you amped!
So what I take from this is that you push your vertical into the high 30’s from jumping alone. Deep down, I’ve always thought raw strength had far more to do with it than it potentially does. I’ve thought that lifting (power cleans, deadlifts, squats) would be a faster route to increases in my vertical jump, but more and more I’m drifting toward the belief that the most important thing to do is to JUMP AS HARD AS I CAN AS OFTEN AS I CAN.
This seems so obvious that it’s almost difficult for me to believe. It seems like there should be a lot more to it. But the more I reach out to these ridiculously high jumpers, the more I hear that many of them didn’t even start lifting heavy weights until they were looking to make progress on their vertical jump at an advanced level (closer to 40 inches).
For someone who is already capable of jumping almost 40 inches and has been doing so for a decade, it makes sense that the best way to continue to see increases is to become stronger. And that means lifting heavy.
I’m not going to throw lifting out the window. I’m still going to lift a couple times a week. I’m just going to shift my focus and prioritize jumping, and removing any resistance preventing me from getting out there and doing it.
For example, I was all in my head about how I should be practicing on a 10 foot rim. But I’ve only managed to get to the court that has a 10 foot rim once in the past month! What’s wrong with just having a jump target in my driveway? Nothing. So that’s what I’ve set up. I’ve placed a target 33 inches above my reach, and every jump is now at full power because it’s just outside of my current ability and fuck do I want to hit that thing. When I touch it, I’ll know my max vertical has finally crept up to 33 inches.
And I’m hoping this will happen soon! Since April my standing vertical has gone up 1.75 inches. So I’m getting stronger. Those miserable god damned workouts are doing something even if just barely. My max vertical gains have stuck at 1 inch and haven’t budged in over a month.
With higher volume at max effort, I think I’ll be able to touch 124.25 inches for a 33 inch max vertical by the end of July.
To put everything into perspective, I need to get my hand about 6 inches over a 10 foot rim to dunk. I will accomplish my goal once my vertical reaches 34.75 inches. My current vertical has been stuck at 31.75 inches since June. So I have 3 solid inches to go. The $100 bet comes to fruition in September when volleyball resumes. Hopefully those gains Seabiscuit my body at the very last minute so I can win that bet!
Or at least not look like I’ve been sitting on my ass all summer.