2 min readDREAMING OF DUNKING? You might not possess the natural ability to leap like a pro basketball player during March Madness, but that doesn’t mean you have to shelve your aspirations. With the right fitness regimen and training techniques, you can enhance your jumping skills and potentially add some height to your vertical leap.
This training approach is led by DeVentri Jordan, the founder and director of performance at Tria GameFace Training, as well as a member of the Men’s Health Advisory Board. Jordan recently guided fitness director Ebenezer Samuel, C.S.C.S. through a specialized training protocol known as French Contrast Training, aimed at enhancing explosive jumping capabilities.
This innovative method pairs heavy Olympic lifts with explosive movements to facilitate post-activation potentiation (PAP). To put it simply, this technique utilizes the principle that previous muscle contractions can lead to enhanced performance in subsequent contractions. By following a heavy lift with an explosive exercise, you can improve your athletic power.
Jordan explains that pairing Olympic lifts with explosive jumps stimulates the nervous system, enabling greater force production. This increased energy can positively affect both lifting and jumping performance.
Trainers with experience coaching elite athletes, such as Teddy Bridgewater and Paige Bueckers, advocate a three-phase training regimen focused on enhancing power, explosiveness, and deceleration skills.
The French Contrast Jump Plan
Warmup
Mini Band Series
Start with a brief yet effective warmup to activate your muscles. A mini band is an excellent tool for this purpose. Perform band walks in various directions—forward, backward, laterally, with stiff legs and bent knees—to ignite key muscle groups including your quads, hamstrings, hip flexors, glutes, abductors, and adductors.
The Workout
Phase 1
High Pull / Resisted Plyo Jumps
6 sets of 3 / 6 sets of 5
These two linked exercises involve a triple-extension. The high pulls prepare your muscles for lengthening, while the jumps enhance muscle speed.
Phase 2
Dumbbell Iso Hold to Max-Effort Jump
6 sets of 3 reps
This sequence focuses on temporarily incapacitating your central nervous system. Perform a five-second isometric hold with a pair of dumbbells, then follow it with an explosive box jump. The height of the box is of secondary importance; emphasize achieving a smooth and controlled landing.
Phase 3
Depth Jump to Explosive Leap
4 sets of 2 per leg
To enhance your explosiveness, it’s essential to incorporate deceleration training, which is where depth jumps come in. Step off a low box with one foot and immediately jump as high as possible upon landing, prioritizing a soft landing.
Jeff Tomko is a freelance fitness writer who has contributed to Muscle and Fitness, Men’s Fitness, and Men’s Health.
### Conclusion
With commitment and the right techniques, anyone can increase their vertical leap and achieve their jumping goals. Incorporate this training into your routine, stay consistent, and watch your progress soar. Always remember that patience and perseverance are key components of any fitness journey.
