TD1 Minute: Vertical Jump Technique

June 15, 2012

In the TD1 Minute weekly series, Kurt Hester, National Training Director for D1 Sports Training and a driving forces behind The Dominant One Challenge, offers instructional tips on how to master your training and dominate your sport. In week three, Hester provides detailed guidelines on proper technique for the Vertical Jump. For more information on the TD1 Challenge, visit thedominant1.com.

The Vertical Jump test is used at the NFL Combine to gauge overall athleticism. Although it's simply a jump, coaches value the test, because it measures explosiveness and directly correlates with speed. Typically, athletes who have higher Vertical Jumps are faster, since they can produce more force into the ground.

The Vertical Jump may seem simple, but you must pay careful attention to proper technique or you won’t come close to your potential. Proper vertical jump technique first stores energy in your muscles, then releases as much of it as possible against the ground to propel you into the air. Work through the technique step by step to maximize your Vertical Jump and get noticed by coaches and scouts.

Step 1
Perform hip flexor stretches (demonstrated in video above) to facilitate full hip extension.

Step 2
Take two practice jumps, as the third and fourth jumps are often the best for most athletes. For the Combine test, you are allowed two official jumps.

Step 3
Align feet even with the Vertex cross bar just inside the measuring slats.

Step 4
Before the jump, stand as tall as possible once or twice by rising up onto toes and raising arms overhead. This increases the distance covered in the downward phase of the jump so the lower body can store more energy during the stretch-shortening cycle.

Step 5
Forcefully swings arms down and back, and drop hips into quarter-squat position.

Step 6
Explosively extend hips, knees and ankles, and propel off balls of feet to jump straight up.

Step 7
Continue extending dominant hip as you cock hips to the side. Extend dominant arm up and look at middle finger of dominant hand.

Step 8
Tap slat at the apex of the jump. Do not swipe at slats, as this decreases jump height.

Step 9
Land softly with bent knees.

Learn the Bench Press and Three-Cone Drill by checking out previous episodes of the TD1 Minute.


Topics: JUMP HIGHER
Kurt Hester
- Kurt Hester is the head strength and conditioning coach at Louisiana Tech. Prior to that, he served as D1’s director of training. In addition, he...
Kurt Hester
- Kurt Hester is the head strength and conditioning coach at Louisiana Tech. Prior to that, he served as D1’s director of training. In addition, he...

Featured Videos

Adrian Gonzalez Rope Plank Adrian Gonzalez Rope Plank Views: 632,441
Ronda Rousey Shows Off Intense New Bag Drill Ronda Rousey Shows Off Intense New Bag Drill Views: 68,124
Eastbay Path to the Pros Episode 5: Fundamentals Training Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 1,524,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,164
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,831
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,057,815
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,082,676
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,974,019

Load More
More Cool Stuff You'll Like
7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

10 Summer Fitness Tips to Help You Get Ripped

10 Summer Fitness Tips to Help You Get Ripped

Lindsey Vonn’s Summer Core Workout

Lindsey Vonn's Summer Core Workout

LeBron vs. Steph: Who Trains Harder?

LeBron vs. Steph: Who Trains Harder?

Why All Athletes Should Do Soft Tissue Work

Why All Athletes Should Do Soft Tissue Work

The U.S Women's National Soccer Team's Road to the World Cup

The U.S Women's National Soccer Team's Road to the World Cup

Kobe Bryant's 5 Most Beastly Moments in the Gym

Kobe Bryant's 5 Most Beastly Moments in the Gym

3 Keys to Successful Off-Season Training

3 Keys to Successful Off-Season Training

How to Time Training Peaks to Be Your Best When It Matters Most

How to Time Training Peaks to Be Your Best When It Matters Most

How to Repair Your Body and Mind After a Long Season

How to Repair Your Body and Mind After a Long Season

Building Elite Soccer Players

Building Elite Soccer Players

Train Like a Pro: Beginner Triathlon Training Program

Train Like a Pro: Beginner Triathlon Training Program

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

Michael Bamiro's Big Breakthrough

Michael Bamiro's Big Breakthrough

Coaches: How to Customize Your Team's Workout Routine

Coaches: How to Customize Your Team's Workout Routine

All of the Football Positions, Explained

All of the Football Positions, Explained

This Full-Body Workout Has Everything You Need

This Full-Body Workout Has Everything You Need

Your Posture is Hurting your Performance—Here's How to Fix It

Your Posture is Hurting your Performance--Here's How to Fix It

3 Goals of Off-Season Hockey Training

3 Goals of Off-Season Hockey Training

13 Things You Should Do Before You Start Training This Summer

13 Things You Should Do Before You Start Training This Summer

You Can't Do It All in the Weight Room

You Can't Do It All in the Weight Room

Challenge Yourself With These Balance-Boosting Plank Exercises

Challenge Yourself With These Balance-Boosting Plank Exercises

3 Great Ways to Reduce Delayed Onset Muscle Soreness

3 Great Ways to Reduce Delayed Onset Muscle Soreness

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

The Ultimate Fat Loss Workout for Athletes

The Ultimate Fat Loss Workout for Athletes

YardBarker