How to Improve Your Vertical Leap

Explosiveness, as it pertains to a sport like football, is a

combination of strength, power, conditioning, flexibility, and skill
proficiency. These traits are vital to the success of an athlete at
every level and are characteristics that can be improved through
proper training. A standard measurement for explosiveness is the
vertical jump test (used at every major football combine,
including the NFL). If you really want to reach your potential and
maximize your vertical jump, it is important you participate in a
truly comprehensive training program.

After 10 years of experience as a professional strength &

conditioning coach, I have developed a vertical jump training
program called the M.V.P. (Maximum Vertical Potential). The key
to the M.V.P. Program is training the "Core 4." There are four key
areas you must train if you want to jump as high as you possibly
can--flexibility, strength, power, and core. If you aren't
effectively training the "Core 4," you simply won't be able to
reach your true vertical potential.

The goal of this article is to share these training concepts and

help you improve your vertical jump. The principles behind the
M.V.P. can be used by athletes of all ages and levels, from junior
high to the NFL.

How Do You Improve Your Vertical Jump?

Explosiveness is an important ingredient in the game of football.
After all, with all else equal, the athlete who can run faster, jump
higher, and hit harder has a tremendous advantage on the
gridiron. Vast improvements can be made to an athlete's
explosiveness and vertical jump by implementing a structured,
progressive, and safe training program that focuses on the "Core
4" mentioned above: flexibility, strength, power, and core. By
improving each of these four areas, you will greatly improve your
vertical jump:

Flexibility

Flexibility is defined as the range of motion in a joint or series of

joints. It is important to increase the flexibility of your Achilles,
calves, hamstrings, and hip flexors. This will aid in increasing
your vertical jump. By improving the range of motion you can
take your ankle and hip joints through, you can increase your
potential to produce power. The more power you can produce,
the higher you can jump.
The days of sitting on the ground and static stretching are over.
You need to perform dynamic flexibility movements and
exercises. In addition to improving flexibility, dynamic flexibility
exercises assist in developing coordination and motor ability---
both of which are attributes to help improve your overall
explosiveness.

Strength

When you increase the strength in your legs and hips, you will
automatically improve your ability to produce force, which results
in increased explosiveness. The more force you can exert against
the ground---the higher your ability to jump.

It is extremely important for a strength training program to be

safe; nobody can jump higher when they are injured. To reduce
orthopedic stress while strength training, you should work within
an appropriate repetition range. For most football players, sets
with 6-15 reps are usually appropriate. You should avoid maxing
out (seeing how much you can lift for one repetition) as that can
be extremely dangerous.

You should aim to make every strength training workout brief,

yet very intense, just like each play in a football game. A
strength program should focus on training the entire body
equally to ensure muscle balance, as well as having each
exercise taken to the point of momentary muscular fatigue (the
point at which no further reps can be achieved). Training at a
high level of intensity will produce maximum results in the
shortest time possible. All of this can be accomplished in two or
three well-planned full body workouts per week, each lasting
about an hour.

Power

As obvious as it sounds, if you want to be able to jump higher,

you need to practice jumping as high you can.

Plyometrics are exercises that usually involve some form of

explosive movement such as a jumping, hopping, or bounding
and are designed to increase power and explosiveness. If used
appropriately, plyometrics can be a great tool for increasing your
vertical jump. These exercises usually use the force of gravity to
store potential energy in the muscles, and then immediately
release this energy in the opposite direction--similar to pulling a
rubber band back before you fling it. The energy stored is used to
produce a more powerful muscle contraction--in other words, a
more "explosive" movement.

Plyometric exercises such as jumping, skipping, and bounding--if

incorporated appropriately--provide a means for you to practice
jumping with maximum effort in a controlled and safe
environment. Additionally, a proper plyometric program can help
train your nervous system to perform athletic movements more
efficiently. These exercises and drills should be chosen carefully
and be done in limited volume. Attempts should be made to
reduce as much impact and orthopedic stress as possible, so try
to use soft training surfaces, make sure you are wearing proper
footwear, and know that when it comes to plyometric training,
more is not necessarily better.

Squat jumps, broad jumps, and box jumps are some common
plyometric exercises used to increase your explosiveness and
improve your vertical jump. When performing box jumps, it is
highly recommended you jump on to the boxes only; not off of
them. You should step down off of the boxes to eliminate as
much impact as possible. It is important to note that these
exercises should be performed when your legs are fresh; so do
them before a strength training workout if both workouts are
being performed one after the other.

Core

When most athletes think of their "jumping muscles" they think

of their legs and hips. However, your core (abs, low back, hip
flexors) play a huge role in jumping. Your core is the center of
every athletic movement, including jumping. To truly maximize
 your vertical jump, you need to have a strong core. The days of
lying on your back and just doing regular crunches are long
gone; you need to stimulate yourself with new and innovative
exercises to work your core from a variety of angles and motions.

In addition to the "Core 4", there are two other aspects to

consider when trying to increase your vertical jump:

% Keep your body fat percentage low. Excess body fat is simply
dead weight. Too much dead weight will inhibit your
explosiveness and vertical jump. In order to maintain an
appropriate body fat level, you should eat a nutritious,
calorically appropriate diet and adhere to a year-round
conditioning program. Please note this is referring to body
fat, not necessarily body weight. Additional muscle mass is
not a hindrance to jumping higher, but rather an asset.
Putting on five pounds of muscle through proper strength
training will help you jump higher. Putting on five pounds of
fat will weigh you down like an anchor.
% Practice the vertical jump test exactly as it will be tested. There
is a slight difference between being explosive on the field
and testing well on a vertical jump test. If your focus is
aimed primarily on a vertical jump test, you must follow the
exact guidelines and specifications as the combine test
protocol and you must to perform countless hours of task-
specific repetitions. No sense in practicing your vertical
jump with a running start if you can't do that when you are
tested at the combine.
Here is a great drill to improve your explosiveness and vertical
jump:

Highest Point

% Reps: 1 jump
% Sets: 10
% Rest: 30 seconds in between jumps
Instructions:

 Player stands in an athletic position (chest over knees over

feet, slight bend in the knees, most of their weight on the
power pads of their feet) facing a wall with a tennis ball in
 their dominant hand.
 They throw the tennis ball underhand in an upward motion
against the wall.
 Without taking a step, they vertically jump to catch the
tennis ball at its highest point.
 The key is really challenging them by throwing the ball in a
manner that requires them to jump as high as possible.

7 Steps to a Faster 40-Yard Dash

The 40-yard dash is the ultimate measurement of speed in
football. Prospective NFL players are given bigger contracts or
passed over entirely based on how they run the 40. College
prospects are given an extra look if their 40 time warrants it.

Want to improve your 40-yard dash time? Patrick Beith of

Athletes' Acceleration offers seven tips to a faster 40--and
they're all before you even take off.

Foot Placement

The start of your 40 is extremely important since it sets up your

entire run. You want to put yourself in the best position possible
to be able to explode off of the line.

You must first determine your "quick" leg and your

"power/strong" leg. An easy way to determine your "quick" side
versus your "power" side, fold your arms in front of you. The
hand that is tucked under your bicep/armpit is your quick side
arm. If your left hand is tucked under, your right leg is your
"quick" leg.

Your quick leg is going to be in the back position when starting in

a three-point stance and your power leg will be in front. The front
leg is going to be the leg that is really starting the initial drive
out so you want your strongest and most powerful leg in front.

Technically, the distance between the front foot (power leg) and
the starting line should be approximately 55 to 60 percent of
your leg length. The distance between feet should be shin length,
 which is about 42 to 45 percent of total leg length. A simpler and
equally effective spacing is to start by placing front foot (power
leg) two foot-lengths from the starting line and the rear foot
(quick leg) another foot length between the front and rear feet.
Spacing can be adjusted from there based on comfort, existing
strength levels, etc.

Shoulder Position at the Start

The position of the shoulders while starting is a subject for

debate. Some coaches instruct their athletes to bring their
shoulders out slightly past their hands, thus bringing the center
of mass closer to the starting line. First off, at some football
combines, this movement is illegal so check with an official at
your combine if you prefer to use this technique.

7 Steps to a Faster 40-Yard Dash

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By Patrick Beith Athletes' Acceleration

The 40-yard dash is the ultimate measurement of speed in

football. Prospective NFL players are given bigger contracts or
passed over entirely based on how they run the 40. College
prospects are given an extra look if their 40 time warrants it.

Want to improve your 40-yard dash time? Patrick Beith of

Athletes' Acceleration offers seven tips to a faster 40--and
they're all before you even take off.

Foot Placement

The start of your 40 is extremely important since it sets up your

 entire run. You want to put yourself in the best position possible
to be able to explode off of the line.

You must first determine your "quick" leg and your

"power/strong" leg. An easy way to determine your "quick" side
versus your "power" side, fold your arms in front of you. The
hand that is tucked under your bicep/armpit is your quick side
arm. If your left hand is tucked under, your right leg is your
"quick" leg.

Your quick leg is going to be in the back position when starting in

a three-point stance and your power leg will be in front. The front
leg is going to be the leg that is really starting the initial drive
out so you want your strongest and most powerful leg in front.

Technically, the distance between the front foot (power leg) and
the starting line should be approximately 55 to 60 percent of
your leg length. The distance between feet should be shin length,
which is about 42 to 45 percent of total leg length. A simpler and
equally effective spacing is to start by placing front foot (power
leg) two foot-lengths from the starting line and the rear foot
(quick leg) another foot length between the front and rear feet.
Spacing can be adjusted from there based on comfort, existing
strength levels, etc.

Shoulder Position at the Start

The position of the shoulders while starting is a subject for

debate. Some coaches instruct their athletes to bring their
shoulders out slightly past their hands, thus bringing the center
of mass closer to the starting line. First off, at some football
combines, this movement is illegal so check with an official at
your combine if you prefer to use this technique.

Want More Workout Tips?

% Check out Active.com'sGuide to Football Conditioningfor more
tips, drills andphilosophies from the experts.
I have found that leaning forward at the line often makes
athletes fall forward at the start. So, their first step is catching
and trying to control their body instead of exploding out. They
are actually trying to keep their feet underneath them to avoid
falling forward and not creating horizontal velocity during the
drive phase.

Your thumbs should be directly under your shoulders. This

maximizes the distance of the shoulders from the ground. The
shoulders should be directly over or slightly behind the hands.
This will keep the hips from moving forward and upward on the
set command. The quick side, (rear) knee should be in contact
with the ground.

Leg Angles (Starting Position / Three-Point Stance)

The front knee angle should be between 90 and 110 degrees,

while the rear leg angle should be between 120 and 135 degrees.
Existing strength levels will be the primary factor determining
whether your knee angles are closer to 90 and 120 degrees,
versus 110 and 135 degrees. This means that weaker athletes
will have the hips higher in the air (closer to 120 and 135).

Evidence suggests that angles in this range allow for the greatest
stretch reflex in the hamstrings, as well as the greatest amount
of velocity when exiting the starting line. It is important that you
know your limitations. Even advanced male athletes, at the high
school level, usually do not have the strength and power
capabilities to successfully use lower knee angles when in the set
position. A tell tale sign of poor acceleration mechanics and/or
body angles is seen when an athlete becomes completely upright
within the first few steps of a race. Rapidly decreasing shin
angles are the most obvious evidence of limited strength and
power output.

Head Alignment

You have probably seen and heard many different ways to align
your head while in the three-point stance. Some coaches want
you to keep your head down and looking back at your legs at the
start. Other coaches believe that you should have your head up
so that your eyes are looking forward. This may work on the
football field since you need to see the ball snapped and know
what's happening on the field, but we are looking to your body in
the best 'exiting' position possible.
Your head position should be properly aligned with your spine (so
it is straight). Looking down and back normally causes the
athlete to break at the hips while driving out while trying to
maintain that position. Also, another problem that I have seen
with trying to keep the head down is that it can cause the athlete
to lean too far forward while in the starting position and it causes
a breaking of the hips in the drive phase.

Hip Height

Hips should be above the shoulders. The degree of height above

the shoulder will affect knee and hip angles, thus affecting force
application and acceleration. The higher your hips the more
weight you can shift to the hands.

Make sure that your hips aren't too high or you won't be able to
support all the weight and your first step off of the starting line
will be short--almost "catching" your body from falling. If your
hips are too low, you could have too much weight back where
your body can't explode as ideally as you would like to overcome
inertia. Also, you are most likely to 'pop' straight up on your first
step, negating your acceleration phase.

Hand Placement

Hands should be placed about shoulder width apart to start. The

hands should also be arched, so that only the fingertips are
actually touching the ground. Doing this ensures that you will not
place too much weight on your arms which forces your legs to
move the majority of your body's mass. The thumb and index
finger are going to take on the majority of the weight. They will
also run parallel with the starting line.

Your quick side hand is going to be the hand that is going to be

left on the ground supporting during the set position. Your power
side hand will be raised off of the ground. Keep the power side
arm at 90 degrees with that hand by your hip. Keeping your
power side arm at 90 degrees at the starting position will enable
you to come through with that arm quickly when driving out. The
biggest reason to keep that arm at 90 degrees at the starting
position is if your 40-yard time is being timed by a stopwatch and
not electronically.

If someone is manually timing your 40 with a stopwatch, they

are going on your first movement. If your power side arm is up
to 120 degrees or so, it is easier to see that arm move first and it
won't be as noticeable if it is kept at 90 degrees. So, it might be
slight time saver, but as you know, every little bit helps.

Focus

Most football combines time their 40-yard runs electronically.

One of the easiest ways for them to time is to have the electronic
timing device connected to a gun, when the gun fires, the timing
starts. So, here is a tip if you are getting your 40 timed by your
reaction to the gun.

There are two things you can focus on. One is to focus on a
motor set, which means to focus on your first movement, not the
gun. Second, would be a sensory set. This means that you would
focus your attention on the starter's gun. Focusing on the gun
isn't necessary because you are going to hear it and react to it
whether you are focusing on it or not.

By focusing on a sensory set as opposed to a motor set, you are

likely to get a slower reaction time to the gun. By waiting to react
to the gun, you have to wait to hear the gun, and then your brain
has to acknowledge the sound of the gun, and then send a signal
to your muscles to react to the gun. This might only take .10, but
it is time you cannot afford to waste. Instead, you should focus
on driving the power side arm (if your right leg is forward, then
drive your right arm) up as soon as the gun goes off. This will
help bring your quick side leg through as well as help you drive
through your power side leg.

3 Drills to Make Better Wide Receivers

Football coaches teach their wide receivers to catch the ball at
the numbers with their thumbs and index fingers touching. The
hands form a cone enabling the receiver to catch a higher
percent of their passes. Receivers are speedy players who always
get off the line quickly, effectively block the defense, move the
defensive backs to a desired area, form a pocket for catching the
football, and knows how to avoid and break tackles.

All receivers regularly participate in tipped ball and fumble

recovery drills. Other drills include those designed to improve
quickness and speed. But by far the most important drill for
receivers is the most fundamental--ALL catches are to be made
with the hands, then the ball is brought into the torso and
secured. Drills encouraging receivers not to leave their feet
should also be high on the list. It's painful when when a player
makes a 30-yard gain for the team, then tackles himself by
unnecessarily leaving his feet and falling to the ground.

Here are three simple drills that can make your wide receivers
better:

Side to Side

This is a good receiver-specific conditioning drill.

This drill starts with two players standing on the goal line facing
each other and about five yards apart. On command, both
players start running sideways, tossing the ball back and forth
until they reach the endzone. They get a quick rest and start
back up the field. Some type of time can be used. Make sure to
stress good body control.

Tap Dance

The purpose of this drill is to help improve the player's ability of

catching the ball near the sidelines and planting one foot or two
feet in bound before going out.

Players will line up about 15 yards from the sidelines. On

command, the receiver starts to run full speed towards the
sideline. The coach will throw the ball about five yards from the
sideline. The receiver will catch the ball, planting one or two feet
in bounds before going out of bounds. The drill can be used from
left and right side.

The coach should emphasize catching the ball and then check the
proper feet position in relation to the sideline.

The "Shoulder Club" Release

Here are steps a receiver can take to create separation from the
defender.

 Feet - step in the direction of the release past the outside of

the defender's shoulder pads. When the defender lines up
opposite the back foot, the tight end takes two steps to
pass the defender's shoulder pads.
 Forearm - touches the defender's arm slightly below the top
of the shoulder driving the defender's arm down.
 Opposite Arm - swings over the defender's shoulder.
 Elbow - drives into the defender's back.
 Hips - the receiver drives their hips past the defender's
body.