vertical jump training

Comparison of Training Modalities for Power Development in the Lower Extremity.


Journal of Strength & Conditioning Research. 4(4):115-121, November 1990.


Bauer, Tony; Thayer, Robert E.; Baras, George


The purpose of this study was to assess the effect of a 10-week resistance and resistance-plyometrics training program on measures of lower body power and body composition. Twenty-two male and 15 female physical education students were randomly assigned to one of five groups as follows: free weights (FW, n = 8), Hydra Gym (HydraFitness, Edmonton, Alberta, Canada), (HG, n = 8), plyometrics (P, n = 8), Hydra Gym with plyometrics (HG-P, n = 6) and free weights with plyometrics (FW-P, n = 7).

All groups trained three times per week witheach session lasting approximately 30 minutes. Vertical jump, percent body fat and isokinetic power variables were determined at the beginning and at the conclusion of the 10-week training program. Peak torque values, measured on the Cybex II (Lumex Corp., Bayshore, New York) at four velocity settings were expressed in terms of lean body mass (LBM). No between-group significant differences (P < 0.05) were observed for any of the test items measured.

However, within each training group, there was a significant increase (P < 0.05) in peak torque measures following the training program. The results reveal that similar increases in lower extremity power may be induced by a variety of resistance and resistance-plyometrics programs..


This study reinforces that there is no ONE best way to develop your muscular power and therefore your jumping ability. An athlete will get their best results by developing their weaknesses whether that be strength through weights, or rate of force development through jumping and plyometrics.

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