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QUESTION:

Dear OPTI Staff:

My high school coach says that to jump higher for basketball, I need to practice jumping. But my phys ed teacher says I need to do weight training to get the muscles in my legs stronger. Who is right?

Paul A.
Florida

ANSWER:

Actually, Paul both your coach and your physical education teacher are right. Studies have shown that a combination of specific resistance training exercises and repeated jump training are more successful at improving vertical jump than either training mode alone.

At O.P.T.I. we begin our clients with a base strength training program to adequately condition the muscles and related connective tissue structures of the hamstrings, gluteals, quadriceps and calves.

We often start with basic multi-joint activities (i.e. leg presses or machine squats) and progress the athlete to ground-based, multi-joint structural exercises ( i.e. squats, step-ups, split squats, lunges, etc.) that require a greater degree of balance and proprioception.

To develop base strength and musculoskeletal integrity, we begin by emphasizing a controlled tempo of movement on all exercises.

As the athlete's abilities improve, we begin to switch our resistance training emphasis to an increased speed of movement and lighter loads on these exercises. This will help improve the athlete's ability to produce force in the shortest amount of time possible (power = strength x speed).

Jump squats and the quicker, classical lifts (the Olympic movements: snatch and clean and jerk and their derivatives) are now utilized to a greater degree in the training plan. Resistance can be provided by barbells, dumbbells, weight vests, tubing, and of course GRAVITY.

At this time, we also complement the athlete's training with repeated vertical jump training. This allows us to maintain specificity of movement patterns and improve neuromuscular function as related to the skill of jumping.

Plyometric training is viewed by many as a link between the two modes of training. This type of activity trains the stretch-shortening cycle (SSC) and involves the body's ability to utilize elastic energy to develop maximal force in as short a time as possible.

The exact exercises, volume and loads used in such a training plan are based on the unique needs and abilities (training status) of each individual athlete and should always be implemented on a planned, periodized schedule that takes into account individual progress and recovery rate.

Such a program should always be supervised by a certified strength and conditioning specialist in conjunction with the sport coach. Both should have practical experience in the design and implementation of such a training plan.

For more information, feel free to contact O.P.T.I. for a list of reference materials on the subject.

As with any training plan, it is imperative that you seek out the permission of your personal physician before engaging in any new exercise or training program.

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