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    Basketball Vertical Jump

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    APERIODIZED STRENGTH AND POWER PROGRAM FOR INCREASING VERTICAL ne HIGH SCHOOL BASKETBALL PLAYERS Introduction ‘The game of basketball, like many other team sports, demands a high degree of accuracy and precision. While an accurate free throw shooter can provide crucial game-winning points at crunch time, the player who lacks such skills may just as easily hand victory to the opposing team. It is clear, however, that certain aspects of the game call for more than just precision and accuracy, Rebounding, for example, demands both the strength to box-out an opponent and the power to out-leap him, Other important skills such as dunking, shot-blocking and the ability to shoot over taller opponents may also be dependent, in large part, upon vertical leaping ability. But although there is usually little variation in the methods used to improve free-throw accuracy (nwuch like a Nikead, coaches say “Just Do It” ), the techniques used by coaches to increase vertical leap often vary significantly from one team to the next (if such a program is used at all). Can vertical leap be increased through the use of strength conditioning and/or plyometrics? If so, how may the maximum benefit be achieved? These are the questions which I shall attempt to ‘answer in the following treatise. I will begin my analysis by examining the biomechanics of the vertical jump, focusing primarily upon where and when explosive vertical power is developed. This will be followed by a discussion of plyometrics (Wilt 1975), specifically depth jumps, and their impact on jump training, Because I intend to show that a combination of weight training and plyometrics will yield the greatest improvements in vertical jump height (Clutch et.al. 1983), various strengthening exercises and their importance to jumping ability will also be examined. Included here will be an overview of the specific energy systems used in strength/power training as well. I will conclude with a description of the recommended program and an examination of methods for evaluating its success. Biomechanics In the quest to develop appropriate strategies for the improvement of vertical jumping ability, itis first necessary to identify the muscle groups involved. Although visually the vertical leap appears to be a simple process, itis in reality, quite complex, and the biomechanics are dependent upon the type ofjump used. Bobbert, Huijing, and Van Ingen (1987a) used computer modeling, J De Panky is aw world evgert & and electromyography to examine the influence of jumping technique on the biomechanics of jumping. Their research led them to conclude that in counter-movement jumps (subject starts from upright position, makes a downward movement, and jumps as high as possible) the majority of the force was produced by the hip and knee extensors. However, during bounce drop-jumps (subject jumps from a determined height and reverses the downward velocity as soon as possible) the forces were greater around the knee and ankle plantar extensors. (Versions of both jump types are commonly used in the game of basketball.) It seems appropriate then to examine those ‘exercises which focus on the development of power from the hip to the knee and from the knee to the ankle, This should ensure adequate training throughout the muscles’ full range of motion Although muscle forces and joint reaction forces vary depending on the jumping techniques used, certain anatomical and mechanical constraints may also play an important role in the direction of the body's center of mass (the faster you can move the body's center of mass in a vertical direction, the higher you can jump (class discussion)). Anatomically, the angular velocity in the hip and knee joints must be low when the joints reach full extension in order to prevent damage, Mechanically, the extension of the hip and knee joints ceases to contribute to vertical acceleration of the body's mass long before these joints reach full extension. ‘This would seem to indicate that the greatest forces are seen at the beginning of the vertical ascent. The leg muscles appear to release the majority of their energy to move vertically while a portion of that energy is dedicated toward stopping the movement and toward injury prevention (Bobbert & Van Ingen 1988). This implies that in addition to 1 luence on increasing vertical leap, exercises that focus on lower body strength may also benefit injury prevention (class discussion). Plyometries Coined in 1975 by Fred Wilt, the term plyometrics (from the Greek words plethyein, to increase and isometric, to measure) refers to those exercises which enable the muscles to reach ‘maximum strength in as short a time period as is possible. Based upon the idea of a stretch- shortening cycle, the underlying assumption is that a concentric muscle contraction immediately following an eccentric contraction will be much stronger than a concentric contraction which is not preceded by stretching. As stated by Grieve (1970), who examined the role of the eccentric muscle contraction in the stretch-shortening cycle, “the faster a muscle is allowed to shorten, the less tension it can exert, ‘The faster a muscle is forced to lengthen, the more tension it can exert” ‘At first, many researchers believed that the performance gains associated with plyometrics were due to a reflex action of the muscle to prevent over-stretching caused by the eccentric action. A study performed by Steben and Steben in 1981, however, concluded that the observed incidence of increased concentric contractile force was instead due to an elastic component of the muscle and surrounding tendons and not to the muscle reflex action. Indeed, it has been estimated that clastic energy may account for up to 30% of the difference between counter-movement and noncounter-movement jumps (Bosco et.al. 1987). Although many researchers agree that plyometrics can be implemented to increase vertical ilt 1978; Brown et.al. 1986), considerable debate has been waged as to the optimum procedures for the attainment jump by maximizing the stretch-shortening cycle (Scoles 1978; Berger 1963; of this goal. While virtually all jumping exercises involve a stretch-shortening cycle, one movement which appears especially important in the improvement of vertical leaping ability (and is almost synonymous with the term plyomettic) is the depth jump. Depth jumps are performed by stepping out from a predetermined height, dropping to the ground, and then attempting to jump back up as high as possible, as quickly as possible. While there seems to be little consensus regarding the ideal number of depth jumps which are necessary for performance gains (Bobbert 1990), the issue of researchers. Bobbert et.al. (1987b) have recommended that heights not higher than 40cm be. sm height has produced significantly more agreement among ‘used, noting that the maximum height from which a subject can jump and prevent his/her heels from hitting the ground (which is where the largest increases in JRF are seen), appears most appropriate, A degree of safety is thus maintained, while the eccentric portion of the stretch- shortening cycle (which is precisely what is desired) is maximized. Similarly, Brown et.al. (1986) report that “the greatest myoelectric activity and rebound jump height appear to result from depth jump heights of about 40 cm”, It would seem to follow from Grieve" findings (1970) and Brown ‘et.al, (1986) that the use of depth jumps will yield the greatest improvements in vertical leaping ability. ‘Yet another guideline for the determination of maximum jump height was developed by Donald Chu (Chu 1992). In Chu’s procedure, an athlete is first measured for his/her maximum reach height by reaching up a wall that is marked off in meters while keeping both fect flat on the ground. A counter-movement jump is then executed and the height that the subject can reach in the jump is recorded. Three to four jumps are then performed to obtain a true maximum jump height. The athlete completes the procedure by performing a depth jump from a 40cm box, attempting to obtain the same standing jump-and-reach score, Successful execution is interpreted as an indication that the depth jump height may be raised. Height raises in 1Sem increments are repeated until the athlete fails to achieve the standing jump-and-reach score. Strength Training The general idea guiding selection of strength exercises for any successful exercise program isa simple one: the exercises must be specific. Accordingly, it seems clear that strength drills should come as close as possible to mimicking the actual movement pattern that occurs in the sport (Zatsiorsky 1995). Core elements in the strength portion of the program must also allow both for exercises that emphasize full range of motion (ROM) like that encountered in actual and for i (reference to biomechanics). jumpi lividual exercises that emphasize the separate parts of the jump movement One excellent full range of motion exercise which may easily be incorporated into a workout program is the squat, or back squat, consisting of a load (predetermined as a percentage of 1 RM), being lowered to a squat position and subsequently raised back up. To avoid inter-vertebral pressure increases and maintain safety, the back is held in a straight position throughout the movement (Zatsiorsky 1995). Most of the emphasis in lifting is placed on the gluteaVhamstring, muscles around the hip (hip extensors), and the quadriceps muscles around the knee (knee extensors). This action comes quite close to simulating the counter-movement jumps frequently used in basketball training, If the load is low enough (30 to 50% IRM), the movement can be easily executed as a jump squat, in which the subject explodes upwards into an actual jump (Berger 1963), A variation of the squat which accentuates the explosive action of jumping, ‘without the higher joint forces of the jump squat is the power clean. Instead of the load being placed on the shoulders, itis lifted directly from the floor and “powered up” to the chest in one movement as quickly as possible. Because of the violent action of the power cleans and related ‘exercises, care must be taken in the selection of appropriate weight levels so that injuries can be prevented. A sub-category of power cleans, the hang clean, provides an excellent parody of the bounce- drop jump. ‘The lifter begins by standing vertically, holding a barbell of some percentage of RM at thigh level. A slight dip occurs and, as in the power clean lift, the wei is pulled up to the chest. Because of the vertical nature of the lift, greater emphasis is placed on the knee and plantar extensor muscles (class notes). Again, care must be taken to ensure that proper form is followed and that appropriate weight levels are selected. Additionally, knee extensions and hamstrings curls may be used early in the cycle, if little variety is needed. It has been speculated that these exercises (among others) also stimulate neural pathways important in jumping, Added strength for the support of individual joints is also a benefit (class discussion). Taken together, the above combination of strength exercises provides important increases in lower body strength while maximizing power gains (class discussion, forcelvelocity curve) Energy System Requirements ‘The execution of a maximum vertical leap lasts for only a split second. However, in the game of basketball, itis rare that a player will execute only one jump in the process of a given play. As a player goes for a rebound, he will often execute a series of several leaps in his attempts to gain control of the ball. Although each individual “hop” lasts only about 4 seconds or less (power training, class notes), the entire series of jumps may take 5 to 10 seconds. It is well known that the ATP-PC energy system supplies almost all the energy requirements for events lasting less than 20 seconds (which would correspond to a jump sequence in a basketball game). The half-life restoration period for ATTP-PC is approximately 30 seconds, with full restoration occurring in 2 minutes (Plowman, $,A. 1997). Exercises that siress a short exercise bout (between 0 and 30 seconds) and an approximate 2 minute or greater rest period would thus appear to be of most benefit in training of the ATP-PC energy system. 12 Week Strength and Power Program The ultimate goal of this paper is to create a comprehensive training program for the improvement of lower extremity strength and power in high school basketball players. Because even elite basketball players can see a decrease in explosive force production in the leg extensor muscles during a season of competition (Hakkinen, 1988), itis my opinion that an off-season training regimen would best suit the younger player. The proposed twelve week training program is designed to be administered between class sessions (summers, June through August) and will follow a periodization timetable advocated by many strength and conditioning experts (Kraemer and Fleck 1997) ‘The term periodization refers to a division of the training cycle into smaller and more manageable intervals (Zatsiorsky 1995). Although the program only lasts approximately twelve ‘weeks, this will be deemed the training macrocycle. Each month is designated as a mesocycle with the individual weeks in the month corresponding to microcycles, Because research reveals, (Clutch et.al, 1983) that the combination of plyometrics and resistance training represents the best approach to increasing vertical jump, both types of exercises are included in the training program, AA light cardiovascular workout is also included in the first three or four microcycles. This cardiovascular workout consists of pickup basketball to elevate enthusiasm and maintain technical skills, With the law of diminishing returns and adaptations in motor performance occurring in as little as three weeks, the fourth week of every mesocycle will resemble a taper week. This ‘corresponds to lighter exercises and a lower intensity. Training at a higher intensity will then resume at the start of the next mesooycle (class notes). For ease of classification, the mesocyctes will be labeled as 1, 2, and 3. Each phase will build ‘on the achievements of the preceding phase and incorporate similar, yet more intense exercises ‘than the prec below. ‘Tables one and two provide a description of the specific exer: 1g phase, The mesocycles are described in det s that will be executed throughout the macrocycle, In table one, the plyometric exercises recommended for the program are listed in increasing intensity and difficulty of execution, Exercises from a particular category are designed to be interchangeable, ‘This means that any exercise chosen from the light category is equally effective as any other exercise in the light category. For example, a particular day of plyometrics may say 1 L. This is interpreted as taking one exercise from the light category and following the number of sets and reps for that exercise, The philosophy is applied throughout the training regimen and gives great flexibility and variation, The resistance portion of the program, however, is a bit more strict and complicated, Because we want to come as close as possible to stressing the major muscle groups involved in vertical jumping, it is important that we chose the correct exercises. As we have seen before, most of the force in the jump is derived form either hip-to-knee extension or knee-to-ankle extension, While there are numerous exercises that can stress these points individually, there are only a select few which will allow for full range of motion and maximum performance gains. These include the squat, power cleans, and hang cleans. It is my opinion that maximum strength and motor performance gains will only be seen if these three exercises are performed a majority of the time (90% or more) devoted for resistance training. MESOCYCLE 1 The initial mesocycle will begin in June end is designed to introduce both the beginning, subject and the advanced subject to both strict weight training and plyometri¢s, Training will be conducted Monday through Friday with Saturday and Sunday 1g designated as either rest or pickup days. Pickup days are intended to be used for students to participate in games of three-on- three or full court basketball. This keeps the technical skills sharp and provides a break from the regimen of training ‘The workout for the first three weeks will be light and contain only a few key exercises (see Table 2). It is intended to get the student used to doing plyometrics and to focus on the main lower body strength exercise, the squat. Mono-joint exercises such as the knee extension and the hamstring curl will be incorporated to break up squat le adequate rest for the monotony, prov legs, and supply some variation, Any of the plyometric exercises listed on Table 1, however, can be used on the designated plyometric days. The table is labeled in an easy-to-hard format and can be used as a type of mix-and-match, Exercises are chosen according to the intensity listed for that particular training day and for the number of exercises needed. ‘The number of plyomettic drills performed each training day will increase from about 40-60/day in mesocycle 1, to 70-90/day in mesocycle 2, and finishing with 90-150/day in mesocycle 3, This allows for a high degree of variation and makes the program a bit more fun ‘The fourth week of the mesocycle will conclude with a light day for both resistance work and plyometrics. Some of the more complicated moves such as the power clean and the hang clean will be done during this week with very low weights and adherence to strict form. This allows the student to become acquainted with these types of exercises and practice good form before heavier weights are used MESOCYCLE 2 ‘The second mesocycle increases training intensity, but retains the same five day per week work schedule. Weight training is decreased to only two days per week, while plyometrics are increased to three days per week, Power cleans and hang cleans are the dominating resistance ~~ exercises, while the increased use of plyometrics (in number and complexity) is designed to keep the student focused on the actual act of jumping. It stresses the actions used in a game and, consequently, is more sport specific than the weight workouts (class notes). The decreased number of resistance days is designed to accommodate the explosive actions and joint reactive forces that can be seen when doing power and hang cleans (class discussion), Rest days are used for actual rest and are interspersed throughout the week. This type of rest-recovery period, with the microcycles following a three-day-on, one-day-off, two-day-on approach is important to allow full recovery when working the larger muscles such as the legs (Kraemer and Fleck 1987). Wit more of a break between exercise sessions so that the work does not become tedious and focus increasing intensity it also seems prudent to allow the student can be maintained. ‘The final microcycle is dedicated to a slight taper in which intensity is again decreased and a more complicated resistance exercise is introduced: the jump squat. The introduction of the depth jump* will also be done in this mesocycle *Depth jumps throughout mesocycle 3 should be performed from a height specifically designated for the individual as per Chu 1992. MESOCYCLE 3 In the final mesocycle both the intensity and the rest periods are at their maximum. Two days of resistance work are maintained with jump squats of increasing weight dominating the workouts. Exercises that complement the jump squat, such as the power and hang cleans, can also be instituted in this mesocycle. This allows for variation and may be useful in coordinating the neural pathways for jumping (class discussion). Depth jumps should be the dominating plyometric exercise at this stage. Because of the difficulty level, large number performed, and forces involved with the depth jump, plyometric exercises should be decreased to only two per week, Adequate rest and recovery, as well as injury prevention, are stressed to make sure the student maintains a high degree of intensity. The final microcycle is dedicated to the taper in which intensity is decreased and the exercises again become lighter. At the end of the final week, evaluations can be made as to the success or failure of the program, This can be done by comparing the initial vertical jump height of the student (taken at the beginning of the macrocycle as outlined by Chu, 1992), to the vertical jump height of the student at the end of the macracycle. A successful program would show an increase in maximum vertical jump height. Another less direct albeit very important way to test for success would be to compare the students IRM in the squat at the end to his/her IRM at the beginning, Because we are trying to increase power AND strength, an increase in 1RM would provide a yardstick with which to measure our success. *NOTE: Although not explicitly stated, all rest periods between both the plyometric and the resistance sets used throughout the entire training program will be approximately two minutes, This is done in order to train the ATP-PC energy system while preventing these exercises from becoming lactate tolerance tests. Conclusion AAs the sport of high school basketball becomes increasingly competitive, the use of an appropriate strength and conditioning program to increase vertical jump, can provide important ‘opportunities for teams to gain an edge over their opponents. But while few coaches would deny the importance of the vertical jump, many appear to have only limited understanding of the complexities involved in improving this key skill, Unlike many high schoo! programs which assume that weight training alone will yield the desired results, I have recommended a combination of strength training and plyometrics, designed specifically to increase strength while at the same time, maximizing power. Who wouldn’t want to get more rebounds, block more shots, and throw down a rim-rattling dunk? This program is time efficient, easy to implement, and specific to the sport of basketball. No amount of traning in the world can make you play like Michael Jordan. But this program can get you one step closer. \ ( Zed ma & wt REFERENCES Berger, R.A. Effects of dynamic and static training on vertical jumping ability. The Research Quarterly, 1963, 34(4), 419-424, Bobbert, M-F., Huijing, P.A., and Van Ingen, G.J. Drop Jumping J. The influence of jumping technique on the biomechanics of jumping. Medicine and Science in Sports and Exercise, 1987a, 19(4), 332-338 Bobbert, MF., Huijing, P.A., and Van Ingen, G.J. Drop Jumping II. The influence of dropping height on the biomechanics of drop jumping. Medicine and Science in Sports and Exercise, 1987b, 19(4), 339-346. Bobbert, MF. Drop jumping as a training method for jumping ability. Sports Medicine, 1990, 9(1), 7-22. Bosco, C., Montanari, G., Ribacchi, R., Giovenali, P., Latteri, F., lachelli, G,. Faina, M., Coll, R., Dal Monte, A., LaRosa, M., Cortili, G., and Saibene, F. Relationship between the efficiency of ‘muscular work during jumping and the energetics of running. European Journal of Applied Physiology, 1987, 56, 138-143. Brown, ME., Mayhew, ILL., and Boleach, L.W. Effect of plyometric training on vertical jump performance in high school basketball players. The Journal of Sports Medicine and Physical Fitness, 1986, 26(1}, 1-4. Chu, D. Jumping into plyometrics. 1992, Leisure Press. Clutch, D., Wilton, M., McGowan, C., and Bryce, G.R. The effect of depth jumps and weight training on leg strength and vertical jump. Research Quarterly, 1983, 54(1), 5-10. Grieve, D.W. Stretching active muscles. Track Technique, 1970, 42, 1333-1335. Hakkinen, K, Effects of the competitive season on physical fitness profile in elite basketball players. Journal of Human Movement Studies, 1988, 15, 119-128. Kraemer, W-J., Fleck, S.J., and Designing resistance training programs, 2" edition, 1997, Human Kinetics, Plowman, S.A., and Smith, D.L. Exercise physiology for health, fitness, and performance, 1997, Allyn and Bacon, Scoles, G. Depth jumping? Does it really work? The Athletic Journal, 1978, 57, 48-50, w Steben, R.E., and Steben, A.H. The validity of the stretch shortening cycle in selected jumping events. The Journal of Sports Medicine, 1981, 21, 28-37. Wilt, F. Plyometrics-what is it, how it works, Athletic Journal, 1975, 55, 76,89-90. Zatsiorsky, V.L. Science and pra of strength training, 1995, Human Kinetics. TABLE 1 EXERCISE Two foot ankle hop 2x10 Single foot side to side anklehop 2x 10 Standing jump and reach 1x15 Front cone hops 2x10 Single leg push-off 2x10 Alternating push-off 2x10 Me m Li Front Box Jump 3x10 Lateral Box Jump 3x10 Standing barrier jump 2x15 Rim jumps 2x15 Tuck jump with knees up 3x10 ‘Tuck jump with heel kick 3x10 Lateral cone hops 3x15 Double leg cone hops 4x10 Squat depth jump 5x10 Lateral jump over barrier 4x15 Stadium hops 3x20 30, 60, 90 second box drill Ix time Multiple box to box hops 4x5 boxes Pyramiding box hops 5x5 boxes Hard: Depth Jump 5x12 Depth Jump to prescribed height 4x15 Barrier hops 5x15 Multiple box to box squat jumps 5x10 Single leg depth jump 4x10 Catch and pass with jump and reach 4x 10 *Please see attached diagrams as to the proper execution of the preceding exercises sdunt speAoosour pdep wo 9q pynoys sounautoxtd 103 stseqdutdy ‘24 Jo aurod siyi ze sdumnf yxdap eonpoxnuty iy UNG soy "tng wsmy amg sme HUH Tsou 4308 my TS WE'RE rsouawosy ua Bregfoy xp suns Buy Uy S1x¢sww2 By “ud 9X € swo0> Suwyy “sma, soy sant TE solurouosg “Sint, 12 POA Te We somowonig — “PRA Poa WE UN [sunauowy “Son INT We somauosa SNL TP INT souauosyy — $0] ‘gxesdunfwnby “wo 01 X¢ stonbs dump “uo PESO FORO wy WS wy HIN 'Hcswawosg “WS UNE HIN E sotnowonig dnyord 10 834 wy Ud Ep suv9qo Buoy, zpx¢ sno uuysuopy “Uy expsionbs smu soy TE UNE soimowotE SIM WEN E s2tnouosy —"paM WE HIN Z soookig 215 suotsuagea s0uy aM way “Song INL BBVE somauotig TEN 1 souawosd SNL EXE suvgosed — "WON 9p suns Bunz gxesionby wo POOR PASSO soy “ung dnpid 0 way WS HE souowesig RS dnyord 10 9y 08 wey aed iyo foe xs stunt sonby “san ‘sm, JOT HIN | Sousouosig — “POM IN TINE SoaoMong — PAM Pea, Woy “S90 TN L'NE Somouodig “SOL ‘son, Vg fo p

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