The vertical jump is more than sports skills. It is a crucial indicator of muscle strength, mobility and functional health . It has been demonstrated that the ability in vertical jump is: Associated with rapid force generation; Crucial in sports such as basketball, volleyball or even swimming; Beneficial for the general population because it reduces the risk of falls and improves bone density. But why jump more and better? In addition to the benefits for sport, training to improve vertical jump has a positive impact on quality of life and prevention of diseases related to aging. It has advantages, for example: Improves balance and stability , reducing the risk of falls, which is particularly important as we age; Strengthens bones through impact exercises, such as plyometrics, helping to prevent osteoporosis; Enhances functionality , improving the ability to perform everyday tasks, such as climbing stairs or carrying objects, due to the development of muscular strength and power. But shall we all start jumping? No! Physical training, whatever it may be, must be adapted to the particularities and needs of each person. Physical activity, especially when someone belongs to a group with particular characteristics, such as people with chronic diseases or sedentary adults, must be evaluated, planned and progressive. Only then will you get the possible benefits! So vertical jump training won't be for everyone, of course! How to assess vertical jump There are several ways to assess vertical jump: From simple methods, such as using measuring in a wall, or with apps; More specialized techniques, such as force platforms , available at Hospital da Luz Lisboa , which allow precise measurements of power and balance of the lower limbs. Strategies for training vertical jump The development of the vertical jump requires a solid base of muscular strength. This can be achieved through exercises such as squats and leg presses, using loads greater than 85% of 1RM (the greatest load supported by an athlete during exercises) to maximize strength gains. Plyometric training , which includes box jumps and depth jumps, improves power and coordination, while Olympic lifts, such as the clean and snatch, are ideal for advanced athletes looking to achieve maximum explosiveness. Individualizing training, based on the strength-speed profile, is crucial to optimizing results, adjusting exercises to the specific needs of the practitioner. Beginners should start with a focus on muscular strength, gradually progressing to power and plyometric training, with attention to mobility and stability. An effective plan includes 1 to 5 repetitions per set, with loads between 75%-90% of 1RM, and rest periods of 2 to 5 minutes to achieve optimal recovery. Isoinertial training , available at Hospital da Luz Lisboa, complements these strategies by offering continuous resistance in the concentric and eccentric phases, promoting greater muscle activation and rapid gains in explosive strength. Furthermore, it is effective in preventing injuries and in rehabilitation, being an indispensable tool for those looking to improve performance and functionality in a safe and personalized way. Remember this… Strength and power training is essential to both improve explosiveness and quality of life. The vertical jump is much more than an indicator of athletic performance, it is an indicator of health, functionality and longevity. Our services At the Sports Medicine Center at Hospital da Luz Lisboa , personalized programs are designed that can include several advanced services: Isokinetic assessment to identify muscle imbalances in order to plan strength optimization safely; Biomechanical assessment of walking and running ; Force platforms to accurately measure lower limb power and balance; Isoinertial training for rapid gains in explosive strength. With specialized support and cutting-edge technology, the Hospital da Luz Sports Medicine Center helps you achieve goals effectively and safely, promoting health and performance at the highest level. Good jumps!!! References Beato M, de Keijzer KL, Muñoz-Lopez A, et al. Current guidelines for the implementation of flywheel resistance training technology in sports: a consensus statement. Sports Med 2024;54:541. Dias A, Pires P, Santana L, et al. Concurrent validity and reliability of a free smartphone application for evaluation of jump height. J Funct Morphol Kinesiol 2024;9:155. Jakšić D, Maričić S, Maksimović N, et al. Effects of additional plyometric training on the jump performance of elite male handball players: a systematic review. Int J Environ Res Public Health 2023;20:2475. Jiménez-Reyes P, Samozino P, Brughelli M, et al. Effectiveness of an individualized training based on force-velocity profiling during jumping. Front Physiol 2017;7:677. Ratamess N. ACSM’s foundations of strength training and conditioning. Philadelphia; Lippincott Williams & Wilkins: 2011. Reid KF, Doros G, Clark DJ, et al. Muscle power failure in mobility-limited older adults: preserved single fiber function despite lower whole muscle size, quality and rate of neuromuscular activation. Eur J Appl Physiol 2012;112:2289. Uysal HŞ, Dalkiran O, Korkmaz S, et al. The effect of combined strength training on vertical jump performance in young basketball players: a systematic review and meta-analysis. Strength Cond J 2023;45:554 Author : Paulo Pires ( Exercise Physiology) The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
