If you’re looking to boost your vertical jump, contrast training is one of the most effective methods you can use. This technique pairs a heavy strength movement with a lighter, explosive plyometric movement, helping your muscles generate more power and improving your jump performance.
Below are two training combos—each with a body weight and weighted variation—that you can start doing today to improve your vertical jump.
What is Contrast Training?
Contrast training uses a method called post-activation potentiation (PAP), where a heavy strength movement primes your nervous system for an explosive, high-velocity movement immediately after. This helps train your muscles to produce force quickly, leading to better jump performance.
Each combo includes:
- A strength movement (to build force production)
- A plyometric movement (to improve speed and explosiveness)
This combination ensures that you’re not just strong but also able to use that strength quickly—exactly what you need for a higher vertical jump.
Combo #1: Squat + Vertical Jump
This combo focuses on developing leg strength and explosive power using a squat variation followed by a jump movement.
Beginner Version: Air Squat + Vertical Jump
How to Perform:
- Air Squat: Stand with feet shoulder-width apart, lower into a deep squat, then return to standing. Perform 10 reps with control.
- Vertical Jump: Immediately after your last squat, explode into a maximum effort vertical jump, reaching as high as possible. Perform 5 reps.
- Rest for 60-90 seconds and repeat for 4-6 rounds.
Why It Works:
- Air squats activate your leg muscles, preparing them for the jump.
- Vertical jumps improve the rate of force production, essential for increasing jump height.
Advanced Version: Weighted Back Squat + Vert. Jump
How to Perform:
- Back Squat: Using a barbell, perform a heavy squat at around 65-85% of your max for 3-5 reps.
- Vertical Jump: Immediately after your last squat, explode into a maximum effort vertical jump, reaching as high as possible. Perform 5 reps.
- Rest for 90 seconds and repeat for 4-6 rounds.
Why It Works:
- The heavy squat increases leg strength and force production.
- The broad jump improves explosive power and coordination, helping to convert strength into usable jump height.
Combo #2: Lunge + Single Leg Jump
This combo develops single-leg strength and explosiveness, which are key for sports that involve jumping off one foot.
Beginner Version: Reverse Lunge + Single-Leg Pogo Jump
How to Perform:
- Reverse Lunge: Step one leg back into a controlled lunge, lowering until your back knee nearly touches the ground. Push back up to standing. Perform 6-8 reps per leg.
- Single-Leg Pogo Jump: Immediately after finishing lunges, jump rapidly on one foot in place for 8-15 reps, focusing on quick, explosive movements.
- Rest for 60-90 seconds and repeat for 3-6 rounds.
Why It Works:
- Reverse lunges build unilateral strength and balance, which helps even out muscle imbalances.
- Single-leg pogo jumps develop ankle stiffness and rapid force application, crucial for jumping off one foot.
Advanced Version: Weighted Split Squat + Split Squat Jump
How to Perform:
- Weighted Split Squat: With a barbell or dumbbells, perform split squats with each leg. Use moderate to heavy weight, aiming for 6-8 reps per leg.
- Split Squat Jump: Immediately after your last rep, drop the weights and perform explosive split squat jumps, switching legs mid-air. Do 5 reps per leg.
- Rest for 90 seconds and repeat for 3-6 rounds.
Why It Works:
- Weighted split squats increase single-leg strength and stability.
- Split squat jumps develop power and reactivity, translating directly to better vertical jump performance.
Final Tips for Maximizing Your Jump Training
- Prioritize Quality Over Quantity – Focus on max effort jumps rather than doing excessive reps. Explosive training should emphasize speed and height, not endurance.
- Train Fresh – Your nervous system plays a huge role in jumping. Do these workouts when you’re well-rested, ideally at the beginning of your session.
- Rest Between Sets – Proper rest (60-90 seconds) ensures your muscles recover and perform maximally on each set.
- Strength First, Explosiveness Second – Always do the strength movement before the plyometric movement to get the full PAP effect.
- Stay Consistent – Performing these combos 2-3 times per week will lead to noticeable improvements in your vertical jump.
Conclusion: Take Your Vertical Jump to the Next Level
By using contrast training, you’ll be combining strength and speed to optimize your vertical jump. Whether you’re a beginner or an advanced athlete, these two combos will help you jump higher, move faster, and be more explosive on the field or court.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO
