Let’s get right into it…
One leg jumping draws power and speed from more “system” then a simple counter movement vertical jump. Counter movement jump is simple standing, with not approach and bending at the knees, and then jumping. In such a movement as this, the main component is going to be strength. There simply isn’t enough velocity in the counter movement to trigger a plyometric response.
The main component to increasing a standing vertical jump is strength.
This is why you will find many dunkers who have skinny legs, can jump out of the gym on an approach, but ask them to stand under the rim and jump and you will be surprised at what you see.
During an approach jump velocity can be gathered, and if the jumper is coordinates that forward momentum can be transferred to upward momentum.
A seasoned approach jumper will have also strengthened their tendons and the plyometric response of their body. Basically their body and tendons work together to use the energy from the approach and send it skyward. You can see this effect for yourself by jumping off a small height and seeing how much higher you jump when you have jumped off a box. If possible keep raising the height of the box until the jump no longer increases. This is the height at which you want to be practicing your box jumps.
Everyone should be jumping higher from an approach jump than with a standing vertical jump. If it is not the case, than there is something counter productive with your approach.
By increasing your strength you will be able to improve your standing vertical jump; however the gains will also transfer over to your approach vertical jump.
Training plyometrics (like box jumps) with low ground contact time, and a focus on intensity is going to yield a greatest gain on your approach jump, however it will also show small improvements on your standing jump. Learning to perform the counter movement quickly will allow you to take best advantage of the plyometric ability you already have.
Increased flexibility is going to allow you to have greater mobility for both jumping styles, but will yield greater gains in the approach vertical jump which requires more limb movement and mobility. Hip mobility is extremely important.
Improving jumping form is a very good way to increase your vertical, especially your approach vertical. Proper from will help you utilize forward momentum, use glutes and quads correctly to explode, maximize the plyometric effect, properly use your lower back and erectors to create upward momentum, and use your arms to increase your vertical. Once again form will have the greatest impact on your approach vertical, although small gains can be realized in your standing vertical.
For more information on improving your vertical jumping form see below:
To wrap up a bit.
Standing vertical jump draws from fewer “systems” that can improve your performance.
All training techniques that help your standing vertical will help your approach vertical as well.
Take advantage of all training systems you can to realize maximum increases in your standing and approach vertical.
For more information on my training systems please go here:
Vertical Jump Training: The Jump Manual
Please comment below if you have questions, and be sure to add me to Facebook (to the right).
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