#Jump Timing

Jump technique is one of the ONLY things you can change that can add inches to your vertical in a very short period of time. When I say technique, I’m talking about the rhythm, timing, and position of your limbs during an approach jump. If those are dialed in, you are able to use all the power you already built in the weight room. There are two variables that decide how high you jump: 1) How low you are 2) How fast you are moving Every piece of your approach should exist to maximize those two. How low you are = how far your center of mass drops before your plant foot hits. Lower (in the right position) = more distance to produce force = more impulse = more potential jump height. Too low or in a bad position and you put your muscles in a weak, poorly leveraged position, and you jump lower How fast you are = your speed into plant + your stride rhythm. The right speed loads your tendons enough to stretch them so that you can jump higher. Too fast or slow does the opposite. If you want a free guide that I made breaking down exactly how to fix your approach, penultimate, and arm swing so you can add inches fast, just comment the word TECHNIQUE and I’ll DM it over to you

Jump higher using this 6 Step Checklist ✅ The lowest hanging fruit to jumping higher is by “maximizing your physics” as we say, aka your mechanics. Jump height (COM displacement) is determined by takeoff velocity (+ height of COM at takeoff), which is a direct result of how much impulse you generate on the ground. Impulse is force x time. To maximize force generation, we must maximize speed going into the plant (relative to your current capabilities, your MVC or maximum controllable velocity), which will increase stretch rate and reflexive responses, as well as elastic energy storage to potentiate the concentric phase (which is what determines your jump height). To maximize “time”, the goal is NOT actually to spend more time on the ground, but rather increase the ROM over which you have to maximally accelerate to increase your change in velocity at takeoff. Less time on the ground through an optimal ROM leads to less energy dissipation and increases force, which is a way better tradeoff than simply spending more time on the ground applying low forces. You’d be surprised how much higher you jump simply by maximizing your physics. 👉Comment TECHNIQUE if you want to get your jump technique analyzed by our team at THP

The 6 Do’s & Don’ts of Jumping Higher off 2 Feet✅ The lowest hanging fruit to jumping higher is by “maximizing your physics” as we say, aka your mechanics. Jump height (COM displacement) is determined by takeoff velocity (+ height of COM at takeoff), which is a direct result of how much impulse you generate on the ground. Impulse is force x time. To maximize force generation, we must maximize speed going into the plant (relative to your current capabilities, your MVC or maximum controllable velocity), which will increase stretch rate and reflexive responses, as well as elastic energy storage to potentiate the concentric phase (which is what determines your jump height). To maximize “time”, the goal is NOT actually to spend more time on the ground, but rather increase the ROM over which you have to maximally accelerate to increase your change in velocity at takeoff. Less time on the ground through an optimal ROM leads to less energy dissipation and increases force, which is a way better tradeoff than simply spending more time on the ground applying low forces. You’d be surprised how much higher you jump simply by maximizing your physics. 👉Comment TECHNIQUE if you want to get your jump technique analyzed by our team at THP

If you want to jump higher off 1 foot, you need to maximize your physics. One key aspect of maximizing your physics for 1 foot is understanding the difference between an active plant vs a passive plant. Because your COM is rising almost the entire takeoff duration during a one foot jump due to the hinge mechanism, even when the takeoff leg is flexing, the impulse you generate EARLY in the takeoff still contributes directly towards the “concentric impulse” (COM ascent impulse) which increaes your jump height (vs in a two foot jump the eccentric portion potentates the concentric). One way to maximize the vertical force you generate immediately at impact is by having an “active” plant by using the hip to drive the foot down into the ground while the foot still stays in well in front of the COM (remember this isn’t a long jump takeoff). This also functions to generate high activity in the entire leg and prepare it for ground contact, as you can see in the high jump example. Just be mindful of foot position and that you’re getting a quick heel to flat foot transition (don’t just slam the back of your heel into the ground). This is NOT a stomp, rather it’s a consequence of having aggression going into the takeoff & preparing the leg for ground contact. For most athletes this isn’t something they consciously need to think about as long as they are low and fast (relative to their abilities), but for others they may find themselves casting the leg passively out in front and turning a 1 foot takeoff into a sloppy single leg CMJ takeoff rather than a true deflection off the floor with efficient transfer of horizontal to vertical momentum 👉Comment TECHNIQUE if you want your jump technique (1 foot & 2 foot) analyzed for FREE by our staff at THP!

Every approach jump is a plyometric. Your muscles and tendons go through this stretch shortening cycle: Fast eccentric → tendon stretches → tendon recoils The higher and faster you come in, the more force you have to on the plant. If your muscles/tendons can’t handle it, you either: 1) Collapse and leak force 2) Brain puts the brakes on to keep you safe 4 levers to train that with plyos: – Drop height – One leg vs two – Speed into the plant – Stiff vs soft landing surface / mechanics

DJ Stephens is an absolutely FREAKY jumper. Jumping higher off two feet is all about being low and fast. Notice how DJ gets low in his approach and accelerates through his penultimate step, which brings in a lot of speed. BUT he’s not only low and fast, he’s also FAST off the ground. Elastic energy storage is TIME dependent & stretch reflex response is stretch RATE dependent. And if you want to generate HIGHER forces (to raise the average force to generate more impulse), you need to stop your momentum FASTER (but you also need to be strong enough to control it!) Great 2-foot jumpers are not trying to bend their knees like a CMJ. They are low as a consequence of a long penultimate step, but their plant leg is actually trying to RESIST lengthening almost immediately after touchdown, which puts a FASTER stretch on the PEC & SEC components, storing more elastic energy & getting a greater reflexive response. Great two foot jumps should feel like a deflection off the ground rather than a squat & jump. 👉Comment TECHNIQUE if you want to get your jump technique analyzed by our team at THP

How I’d train if I only had 8 weeks to jump higher Weeks 1-2: Build the base. Ankles, calves, hips, isometrics. You don’t chase height yet you earn it. Weeks 3-4: Add strength. Squats, split squats, hinges. Stronger legs = more force into the floor. Weeks 5-6: Explosive work takes over. Short sprints, low-volume jumps, max intent. Weeks 7-8: Convert strength and power into bounce. Dunk days, matched with full recovery sessions. No random workouts. No jumping every day. Just structure, progression, and direction. This is the foundation for how I built MP Jump Programs. Link in bio if you want a proven plan that’s helped 20+ athletes!

Comment “SPEED” if you want to improve your vertical jump height How to improve your takeoff speed so you can jump higher ❗️

Comment “SPEED” to get my FREE guide to improve your vertical jump How to improve your 2-foot approach jump

What you NEED to have good jump technique… STEP 1: Smooth Acceleration - you don’t want to stutter going into your jump. Keep a smooth and gradual increase in speed. You should never slow down into your jump. STEP 2: Good Penultimate - the penultimate is the long stride that helps you get low for your jump without sacrificing your speed. Push out not up with your back leg when doing the penultimate step. STEP 3: Strong Block Foot - it is the very last step where you stop your horizontal momentum to go vertical. Very important to have high jumps! STEP 4: JUMP/fully extend - when you jump, do it hard and fast extending your ankles, knees, hips, all the way to your hands 🙌 STEP 5: FOLLOW ME FOR MORE @dom.dunks 24 However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace. (‭‭‭Acts‬ ‭20‬‬:‭24‬‬‬) #viral #vertical #jump #technique #learn

How to become a more elastic jumper (Part 2) By far the most important thing is to improve your jump technique. Many athletes already have the capability to jump high off an approach but they do not convert horizontal to vertical momentum efficiently because of poor jump technique and rhythm, which usually stems from playing sports like volleyball and basketball where the jumps are mostly sub-maximal and they lack true approach jump exposures So make sure you are max approach jumping at least 50-100 times every single week with good technique as long as you can stay healthy, remember the jumps you get in your sport are not enough. And the other strategy is to improve your force production capacities, mainly rate of force development, both eccentrically and concentrically. While jumping itself will help develop these traits, putting other things in your program like sprints, power cleans, and just getting stronger in an upright, quad dominant back squat will make jumping a whole lot easier. Plyos can also be used in low volumes but approach jumping itself is the best plyo you can do to jump higher

Jumping 40 inches is pretty simple. It's not easy but it's simple. If you wanna get coached by me personally to jump higher, comment GETUP! #plyometrics #dunk #vertical #jump #athlete