Vertical Jump
Move · High-Intensity · Movement, Typed Supps
The dip before you jump is not a wind-up — the speed of it is most of what decides how high you go.
Stage by stage
- The dip (Stretch-shortening cycle): A fast countermovement pre-stretches the extensors, storing elastic energy and raising active muscle state.
- Takeoff (Impulse over brief contact): Height follows net vertical impulse, and contact is too short to build force gradually.
- Arms (Swing adds around a tenth): Coordinated arm momentum transfers through the trunk and raises takeoff force — a fast-responding skill.
- Landing (Eccentric force absorption): Ground reaction forces reach several times bodyweight; bending the hips and knees extends deceleration time.
Muscles trained
- Primary: glutes, quads
- Secondary: abs, calves, hip abductors, hip flexors
Intensity
8 METs (Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity).
Time to effect
- Weeks: Technique refinements — how deep the countermovement dip is, how the arms swing — often add height within the first several sessions, before any real strength changes.
- Months: Consistent jump and strength training together produce measurable, trackable gains in jump height over a period of months, which is why it is such a common progress marker in athletic programs.
Related supplements
Common myth
"Vertical jump height is almost entirely genetic." In reality: Genetics set a ceiling, but technique and targeted strength and power training move most people meaningfully within their own range — untrained jumpers typically have real room to improve.
More in High-Intensity
In the glossary
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