Knowledge + Action = Vertical Jump Success

Vertical Jump Training | 9 Easy Strategies

young-athletes-practicing-their-vertical-jump

Introduction

Vertical Jump Training is something that thousands of young athletes will go through at some time during their careers. But, if you’re like most, you cannot afford a personal trainer. So, to increase your vertical, what’s the alternative?

Oh, I know. You can join any online vertical jump program, do some exercises, gain the inches you want, and all will be fine. Right? WRONG! It’s not that simple. If it were, everyone would have success, doing just that. Exceptional Athletes are aware of their strengths and weaknesses and take action to improve their situation.

Do you have the proper training mindset? If you do, Great! The following strategies will help you enforce that positivity. If you feel you don’t, No Worries. This guide will help you learn the things you can control. By the end of this guide, you will have the Training Mindset of an Exceptional Athlete.

Strategy #1 Developing A Vertical Jump Mindset

One key to Success is Developing A Vertical Jump Mindset. What is The Vertical Jump Mindset? Well, it begins with you. Your mindset is how you think—your attitude. It starts with your belief in your ability and the jump program you choose.

You know, my coach once told me that without belief, I would not succeed. Man, was he ever right. I learned that it was not my natural ability, but my learning attitude that would determine my success. So it is with you.

Your Mental Mindset is essential as you learn to increase your vertical. Without the correct mindset, you will struggle to reach your Vertical Jump goal.

Photo by Klaus Nielsen

Two Types Of Mindsets

There are two types of mindsets. Fixed and Growth. As I explain the differences I want you to weigh where you stand.

The first mindset type is a growth mindset. This type of mindset means that you have the necessary belief in your ability. You have decided that you can improve your skills based on the work you are willing to do. You look at the internal factors that you can control. In other words, you are motivated to work on your weaknesses, grow, and become a better version of yourself.

The second type of mindset is called a fixed mindset. Do you have doubts about your ability to improve your skills? When you have doubts describes a fixed mindset. You will begin to train and not finish.  You will blame everything on external factors you have no control over to justify your incompletion. In other words, you have decided to be just an average athlete.

Strategy #2 Preparation And Planning

Computer Scientist Kumyaito, N, Yupapin, P. & Tamee, K., did a controlled study titled, Planning a sports training program using Adaptive Particle Swarm Optimization, emphasizing physiological constraints. The article Introduction states;

"Successful athletes utilize a training-performance interaction model to plan wisely in advance of training and rest at appropriate intervals to maximize physical fitness improvement while minimizing chronic fatigue.

While high performance is the ultimate goal of an athlete, detrimental outcomes affecting athletic performance are likely when physiological constraints are not considered, resulting in the risk of overtraining.
Photo by Mikhail Nilov

Why Planning For Vertical Jump Training Is Critical

The athlete who does not prepare and plan for training sets themself up to struggle—those whose struggle is overwhelming fail. Because you most likely will be training alone, you become responsible for all preparation and planning with an online program.

Professional Athletes get together with their trainers to prepare for and plan training sessions. You do not have that luxury. But, if you have chosen an excellent online training program, somebody will do the planning stage for you. I’ll have more about training programs in part two.

So, what about preparation? How do you prepare? You must get this right so that you can start training on a positive note. Improper preparation could explain why thousands fail to increase the vertical jump using an online program at home.

Tips to prepare properly:

  1. Set a goal (in inches) you believe you can reach. Don’t be afraid to challenge yourself. But don’t overdo it.
  2. Eliminate all distractions before you begin.
  3. Mentally decide to put 100% effort into doing the assigned exercises correctly.
  4. If you are using equipment ( weights or bands), be sure it is there, in good condition, and ready to be used.
  5. Decide the best time in the day for you to train.
  6. Test your standing and running vertical jumps. By doing an initial test you give yourself a starting point.

Strategy #3 Keep a Positive can-do Attitude

Your attitude should be full of determination to succeed. It will help if you trust yourself and your abilities. To trust is to have the motivation to do. Why? Because on the other hand, if you have doubts about your skills, you will struggle. Believe in the Vertical Jump Program you choose. We’ll talk more about how to select a Vertical Jump Program later.

Increasing your Vertical Jump is up to you. Preparation and planning will make your experience that much better. Today, I want you to commit to yourself. Decide that increasing your vertical will happen. Building on this one substantial commitment will start your internal motivation to succeed.

In their article Developing a Positive Attitude, the Health and Wellness Department of Clarke University quoted Poet WALTER D. WINTLE in his quote “The Man Who Thinks He Can” if I may paraphrase said;

"If you think you are beaten, you are; When you think you dare not, you don't; You want to win but think you can't; It's almost a cinch you won't. You're lost if you think you'll lose; For out of the world, we find success begins with a person's will; It's all in a state of mind. Life's battles don't always go To the stronger and faster human, But sooner or later the people who win are the ones who think they can."  

Strategy #4 Understand The Physical You

Your Natural Physical Abilities influence strength, endurance, flexibility, balance, and coordination. Also, your genetics play a role in what type of athlete you will ultimately become.

Embrace the Physical Characteristics received from parents, grandparents, or distant relatives. Know your limits.The physical makeup of every athlete is different. Age, weight, strength, speed, and genetics are all factors.

Please, set a goal tailored to you and determine how hard you are willing to work. Your very own self-assessment is excellent for determining the goal you should set for yourself. The self-assessment will help you prepare to train. It is also a good thing to learn everything you can about Vertical Jump.
Photo by Maik Kleinert

Know Who You Are

Knowing who you are as an athlete will give you an advantage. As you do your own self-assessment, take into account the following factors. These factors will determine the length of time it will take you to reach your goal.

  1. Age
  2. Weight
  3. Height
  4. Reach
  5. Your flexibility (affects your speed)
  6. Strength and endurance

Strategy #5 Follow A Training Process

The ability of every athlete is different. Consequently, you will reach your goal one small step at a time. It will take these small steps to notice considerable advancement. There are five general steps to improving your vertical jump.

  1. Get a physical. The assurance that you can proceed with a grueling training program will put your mind at ease.
  2. Choose a Vertical Jump Program.
  3. Do a walkthrough of each exercise, ensuring you are performing each exercise correctly.
  4. Follow your instructors’ directions carefully.
  5. When you finish the whole program, perform the application again if you have not reached your goal.

Strategy #6 Carefully Select Your Vertical Jump Program

Choosing a Vertical Jump Program (Strategy) can be difficult. You want the best. Some programs are great, and others are not. So, please focus on a plan based on your self-assessment. This type of approach will help you to choose a program that is right for you. Below are 4 tips that will help.

4 Tips To Choosing A Vertical Jump Program

1. Thinking Beyond The Hype - Ads don't always relay the difficulty. For example: Sometimes ads will have you believing you'll reach your goal of jumping higher, if you go through the training one time.
However, the truth is, only a tiny percentage of athletes achieve this goal in a specified time frame.
My advice, forget time frames. Your goal is to join the Best Vertical Jump Program for you. How long it takes you to see good progress will depend on your age, weight, strength, genetics, and sweat equity (how hard you are willing to work).
2. Safety - Why? If an application is not safe, it can hurt your attempt to succeed. When it comes to safety, look for a program that has stood the test of time.
3. The program should be proven to work and be taught by an expert.
4. Endorsements and Testimonials - You should be able to read or listen to some actual testimonials from real people before making your decision.

Strategy #7 Know The 3 Disciplines of Vertical Jump Training

Discipline #1 – Metal-Posture

Now that you have chosen your program it is time to get to work. So, if you want to jump higher, being in the right frame of mind is crucial. Three things demonstrate that you are in a suitable mode of concentration. Here, we assume the program you have chosen has instruction videos you can download or go to the website to see.

  • You watch with intensity
  • Listen with intent
  • You trust all you learn

This type of Focus is essential because having the correct Mental-Posture will allow you to progress smoothly through the training you receive.  As you begin doing the suggested workouts, it will enable you to transform the positive concepts taught into the right physical actions. No program can help you increase your vertical jump if you perform the exercises incorrectly.

Discipline #2 – Motivated-Ambition

The second discipline is Motivated-AMBITION. Vertical Jump Training is very strenuous. Your motivation (desire) to succeed should come from within you. Your ambition (mission) to finish your training will base itself on your reason (why) for increasing your vertical jump. Thousands quit every year after finding that vertical jump training takes hard work. Their desire and their why were not strong enough to keep them moving forward.

Discipline #3 – Total-Dedication

The discipline of Total-Dedication to better your vertical jump skills is a plus. It means that you have the fortitude to move past distractions, doubt, and fear of failure. The discipline of Total-Dedication gives you the enthusiasm to finish your training. Athletes who are dedicated and do the work focus on the little things that help them progress. Having Total-Dedication will deeply immerse you into the activity. The result is the development of the athletic power coaches for which coaches are looking.

Strategy #8 Avoid Negative Influence

Negative Influence encourages wrong thoughts and actions. By not listening to others’ negative Influence, you put yourself in an excellent position to succeed. But, if you allow negative Influence to consume you, you set yourself up to fail. Not everyone will work hard to reach a goal. It’s not because they don’t have the capacity; they are just not willing. Never let anyone negatively impact your training goals. Having the goal of Increasing Your Vertical Jump means nothing if you yield to negativity.

What Negative Influence Sounds Like:

  • Man, I bet that the program won’t work.
  • You jump high enough already.
  • You’ll never do it.

Negative Influence will stop you from training and succeeding. To succeed, please, take ownership of your goals. Take accountability for the outcome and success of your desire to increase your vertical jump. Never let anyone else decide for you.

Strategy #9 Extreme Focus

Why Focus? Vertical Jump Training is a demanding practice. What you are focused on while you train will decide how successful you will be. So, the reason you want to Focus is straightforward.

There is a secret built into the word FOCUS. Every successful person has success because of their ability to render all attention to the primary activity, product, or service.

You want to learn How To Jump Higher. Your ability to make your training the center of your attention is crucial. It is the secret to success across all genres.

On the one hand, you will have to learn to perform training exercises correctly. Doing exercises the right way will help keep down injury and speed along with your training. On the other hand, you may be training alone. Though working with a training partner would be a great situation, it is not always possible.

Photo by Bahaa A. Shawqi

What Focusing Will Do For You

Focusing will help you progress through your training. Being able to FOCUS while you practice is the door to successful training. Through Focusing, you stay aware, make more precise decisions, and avoid being distracted.

You will run into issues while training to Increase Your Vertical Jump. Vertical Jump Training is strenuous. The ability to overcome any problems that arise will help you succeed with your goal. How easy is it to focus? It takes Focus to read this article.

Having the ability to stay (Schneyer, 2017)focused will help keep your attention on the task at hand. Therefore, I have given you below a list of Fourteen Ways to Stay Focused during Vertical Jump Training.

How To Stay Focused

Mindset Performance Coach Deanna Schneyer of Athlete Network stated in her article 10 Ways To Improve Your Focus And Concentration; “The critical mental performance skills of concentration and focus are invaluable to former and current athletes.”

Having the ability to Focus will help keep your attention on the task at hand. You will begin training like the pros, turning your weaknesses into strengths, one at a time. Once you get into that Focus Zone, the key now becomes remaining there.

Therefore, I have given you below a list of ways to Stay Focused during Vertical Jump Training. As you go through the list below, you will realize that focus begins before you start training.

Fourteen Ways To Focus On Vertical Jump Training

  1. Know your reason to get better. Discover your WHY.
  2. Set your goals. Before you begin your training program, think about your plan for that program. Please write it down.
  3. Develop a plan of action. Decide the times you will train and stick with it.
  4. Go over the program before you begin training. Study the movements of the coach, focusing on the technique. You will become familiar with the exercises and the correct way to perform them.
  5. Break your workout up into smaller units. Learn the exercises.
  6. Have a reachable goal.
  7. Please have a secure, understandable method of accomplishing your plan as you train. (The best Vertical Jump Program for YOU)
  8. Eliminate or limit the distractions around you; this time is for you. Choose the right training environment.
  9. Use mental imagery; see you performing the workouts. Visualize your performance before you begin the exercise.
  10. Use breathing to redirect your attention. Understand your stress level.
  11. Mentally concentrate (meditate) on your objectives. Practice positive self-talk. These are helpful tools to help you remain in the present.
  12. Plan for Setbacks. Failure is a learning experience. Decide that you will never give up.
  13. Develop training habits that will keep you focused on your preparations. Write messages to you to remind you what you need to be focusing on in practice. Focus on the positive, process, and present.
  14. Finally, if listening to music helps your workout, do it.

The Conclusion

Because Vertical Jump Training is such a strenuous endeavor, please, use this guide as a reminder of the things you can control as you strive to succeed. You regulate your path. Please, remember what you have learned today.

  • Develop A Vertical Jump Mindset
  • Prepare For and Plan Your Training
  • Understand The Physical You (Know Your Limits)
  • Select Your Vertical Jump Program Carefully
  • Think Beyond The Hype
  • Know The 3 Disciplines Of Vertical Jump Training
  • Avoid The Negative Influence Of Others
  • Know how to Focus

In short, it’s all about being prepared and planning. You will succeed if you use your Vertical Jump Program with the Right Posture, Ambition, and Dedication. When you set goals for your training program, please write them down; it works. Know your reason for training. Next, establish a training plan. Please choose a time you will train and stick with it. Hopefully, your Training Program has a downloadable training application; however, please write down your schedule or put it on your cell phone if it doesn’t.

Please keep your schedule for training on your person. Having your plan will help you with Focusing. Become familiar with the Vertical Jump Program before you begin training. Also, study the different exercises. Next, eliminate all distractions before you begin training. Decide to set these 30 – 60 minutes aside strictly for you. Picture yourself doing each exercise before you perform it. Concentrate on the task at hand. Use breathing techniques to help you concentrate. Prepare mentally to begin your training task. If music enables you to prepare, use it. Lastly, always have a positive can-do attitude.

Works Cited

Clarke University. (2021). Developing a Positive Attitude. Retrieved from Clarke University: https://www.clarke.edu/campus-life/health-wellness/counseling/articles-advice/developing-a-positive-attitude/

Kumyaito, N. Y. (2018, January 8). BCM Research Notes. Retrieved from BCM: https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-017-3120-9#Sec12

Schneyer, D. (2017, December). 10 Ways To Improve Your Focus And Concentration. Retrieved from Athletes Network: https://an.athletenetwork.com/blog/10-ways-improve-focus-and-concentration

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