Use Light Weights to Jump Higher
A growing trend in the strength and conditioning world is pointing towards the efficacy and use of light weights to improve sports performance. The mantra of “bigger, faster, stronger” has traditionally led coaches and athletes to push for heavy weights to attain more strength. While that isn’t a bad idea for strength and muscular development, heavy loads are not optimal for power development.
Power refers to the ability to exert a force rapidly. The faster the speed, the more power. Throwing a punch, a pitch, a vertical jump, Olympic-style lifting, and short sprints are all great demonstrations of power. A 500-lb squat is impressive but isn’t necessarily a great demonstration of power since max lifts are completed at slow rates.
Strength is always a good thing and has plenty of use in sports. Power, however, is typically more important. Speed and acceleration come from power generation, and speed and acceleration are the pinnacles of athleticism.
It is argued that there is no greater measure of lower-body power than the vertical jump. No arguments on my end. Even if a sport doesn’t involve jumping, athletes with great vertical jumps will also have great acceleration and speed capabilities.
Jumping Higher
All that being said, improving the vertical jump should be in the interest of all athletes, as it enhances power and athleticism.
Again, historical logic tells us that to improve power and jump higher, it should be done with heavier and heavier weight. However, research in the past decade has shown more and more that little to no weight is necessary. Heavy weights change the mechanics used in exercises. Heavily weighted jumps have proven to increase the amortization phase (time on the ground), which is the opposite of what is desired. Power needs to be fast and explosive. Heavy weights teach strength, but the slow speeds of high resistances teach slow speeds. If you want to be fast, you have to practice fast. And that is only accomplished with light weights.
Light weight does not mean easier, however. Training with light weights still means you have to bring your game face. Jumping with just bodyweight, or a light band, small weighted vest, or dumbbells still requires very high intensity and focus.
What Weight is Best?
According to a study from Creighton University, using no weights is probably ideal for developing power for the vertical jump for novice athletes. No weights mean maximum speed and practicing maximum speed and force development allowed for the greatest gains in the vertical jump. Simply practicing the jump without weights can quickly teach the nervous system how to improve the vertical jump more efficiently.
For advanced athletes, using external resistance can be more necessary. Advanced athletes already have efficient jumping methods. Practicing the skill of jumping isn’t as needed, allowing the athlete to benefit from resisting an external force such as bands or free weights. These resistances teach the nervous system to fire quicker and harder to overcome the additional gravity placed upon them.
The weight (or no weight) that athletes use depends on their level of strength and athleticism. Recent research trends show that athletes should not exceed 60% of their maximum squat load with jump squats. Beyond 60% likely will change mechanics and will turn it into a strength exercise.
Using light weights will not change the movement strategies to develop power efficiently, and heavy weights will. Light weights are the best strategy to improve vertical jumping power for experienced and advanced athletes. For younger, novice athletes, suing bodyweight only is an excellent place to start. I advise using bodyweight jumps until it no longer seems to be increasing vertical jump height. Only then, gradually add small amounts of resistance to encourage further power development without altering the mechanics.
Here are a couple of good squat jump demonstrations you can refer to.
https://www.youtube.com/watch?v=YGGq0AE5Uyc
https://www.youtube.com/watch?v=kHyj7EueKXI&t=47s
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Use Light Weights to Jump Higher
A growing trend in the strength and conditioning world is pointing towards the efficacy and use of light weights to improve sports performance. The mantra of “bigger, faster, stronger” has traditionally led coaches and athletes to push for heavy weights to attain more strength. While that isn’t a bad idea for strength and muscular development, heavy loads are not optimal for power development.
Power refers to the ability to exert a force rapidly. The faster the speed, the more power. Throwing a punch, a pitch, a vertical jump, Olympic-style lifting, and short sprints are all great demonstrations of power. A 500-lb squat is impressive but isn’t necessarily a great demonstration of power since max lifts are completed at slow rates.
Strength is always a good thing and has plenty of use in sports. Power, however, is typically more important. Speed and acceleration come from power generation, and speed and acceleration are the pinnacles of athleticism.
It is argued that there is no greater measure of lower-body power than the vertical jump. No arguments on my end. Even if a sport doesn’t involve jumping, athletes with great vertical jumps will also have great acceleration and speed capabilities.
Jumping Higher
All that being said, improving the vertical jump should be in the interest of all athletes, as it enhances power and athleticism.
Again, historical logic tells us that to improve power and jump higher, it should be done with heavier and heavier weight. However, research in the past decade has shown more and more that little to no weight is necessary. Heavy weights change the mechanics used in exercises. Heavily weighted jumps have proven to increase the amortization phase (time on the ground), which is the opposite of what is desired. Power needs to be fast and explosive. Heavy weights teach strength, but the slow speeds of high resistances teach slow speeds. If you want to be fast, you have to practice fast. And that is only accomplished with light weights.
Light weight does not mean easier, however. Training with light weights still means you have to bring your game face. Jumping with just bodyweight, or a light band, small weighted vest, or dumbbells still requires very high intensity and focus.
What Weight is Best?
According to a study from Creighton University, using no weights is probably ideal for developing power for the vertical jump for novice athletes. No weights mean maximum speed and practicing maximum speed and force development allowed for the greatest gains in the vertical jump. Simply practicing the jump without weights can quickly teach the nervous system how to improve the vertical jump more efficiently.
For advanced athletes, using external resistance can be more necessary. Advanced athletes already have efficient jumping methods. Practicing the skill of jumping isn’t as needed, allowing the athlete to benefit from resisting an external force such as bands or free weights. These resistances teach the nervous system to fire quicker and harder to overcome the additional gravity placed upon them.
The weight (or no weight) that athletes use depends on their level of strength and athleticism. Recent research trends show that athletes should not exceed 60% of their maximum squat load with jump squats. Beyond 60% likely will change mechanics and will turn it into a strength exercise.
Using light weights will not change the movement strategies to develop power efficiently, and heavy weights will. Light weights are the best strategy to improve vertical jumping power for experienced and advanced athletes. For younger, novice athletes, suing bodyweight only is an excellent place to start. I advise using bodyweight jumps until it no longer seems to be increasing vertical jump height. Only then, gradually add small amounts of resistance to encourage further power development without altering the mechanics.
Here are a couple of good squat jump demonstrations you can refer to.
https://www.youtube.com/watch?v=YGGq0AE5Uyc