July 2004

The question-of-the-month for July comes from Jon in Texas, a 20 year old whose goal is to increase his vertical jump.  His question is:

Dear Mike: 

What kind of workouts can I do to increase my vertical jump?

Jon: 

Thank you for your question.  Even though most recently I was a professional bodybuilder, before that I participated in baseball, track and football in high school, and now train many athletes ranging from amateurs to professionals.  

Below I have outlined some exercises that I use with my clients to increase their vertical jump.  The exercises are separated into two categories:  Plyometrics and Weight Training.  For those that you may not be familiar with, I have provided a brief explanation. 

Plyometrics

• Vertical box jumps (jump from the floor with both feet up to a box, eventually working your way to a higher level)

• Weighted vertical box jumps (same as vertical box jumps but hold onto dumbbells)

• Lateral jumps (jump on floor with feet together from side to side)

• Depth box jumps (jump down from a box to the floor with both feet)

• Jump rope 

Weight Training

• Squats

• Squat jumps (same as squats but actually jump off the floor on exertion)

• Leg press

• Weighted lunges 

Give these exercises a try and I’m sure you will see results.  Thanks again for your question, Jon.  Good luck with your training, and as always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.