A lot of questions I get from people revolve around ways to increase their vertical jump. There are many training techniques I use to improve this for both myself and others, but one of the simplest things I have found is something I have implemented into my warm-up over the last few months.
After I perform my ground-based warm-up, I follow it with this jump-rope routine:
It's not terribly complicated and when performed flawlessly takes under two minutes, but adding this in to my daily warm-up routine has really helped me keep up my ability to move over these past two months while I have put on 17 pounds and haven't done plyos for the last four weeks. It is low-key enough to be implemented while an athlete is in season or deloading, but, over time, the cumulative volume is enough to help you jump better.
So, if you are looking for something you can do every day to help you jump and move better, add this jump-rope routine into your warm-up. You won't gain eight inches in eight weeks, but you will be able to noticeably improve how you move.
Get big or die tryin'.
Charlie Cates, CSCS
Self Made®, Owner
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP’s. He can be reached via e-mail at charlie@selfmadefitness.com.
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