VERTICAL JUMP PROTOCOL

DISCLAIMER
The information contained in “VERTICAL JUMP PROTOCOL” is not meant to replace any specific
advice you may have been given by a doctor, athletic trainer, or therapist. The information is not
intended as a substitute for professional medical input or action.

All exercise involves some inherent risk. If you are unfamiliar with any exercise and unsure of the proper
technique, seek supervised guidance from a qualified coach.
Jake Tuura disclaims any liability or loss in connection with the use of this program or any advice
herein.
 VERTICAL JUMP PROTOCOL

TABLE OF CONTENTS
• PRINCIPLES FIRST, METHODS LATER – WHAT DETERMINES JUMP HEIGHT?

• “JUST GET STRONGER”… NOT THAT SIMPLE

• “TAKE YOUR TIME”… OR NOT

• CONCEPTS: NOT FOR BEGINNERS

• INTENTION BEFORE PRESCRIPTION

• HOW TO SET-UP TRAINING: WEEKLY

• HOW TO SET-UP TRAINING: DAILY

• EXTRA DAYS/NUTRITION/RECOVERY

• RESEARCH USED FOR VERTICAL JUMP PROTOCOL

• REFERENCES
 VERTICAL JUMP PROTOCOL

PRINCIPLES FIRST, METHODS LATER – WHAT

DETERMINES JUMP HEIGHT?
The purpose of this manual is to provide you with an understanding of why this
program is the way that is it, but also to teach you lessons for long-term vertical
jump gains. Although the training program is 5-weeks, you will learn enough from
the principles and how they work for you to last a lifetime.

Everyone has their opinions on jumping higher:

- “Just jump more”

- “Just get stronger”
- “You need more stretching”

When these ideas fail, you search for methods. You read, “10 exercises to
increase explosiveness” and start to believe high-rep calf raises and squat jumps
are the key to dunking. Or you see LeBron James balancing on a stability ball and
think it’s the key to his explosiveness.

Methods are not the starting point. Methods come after you have principles.

Principles start with an understanding of what the vertical jump is. From there,
methods can be created.

WHAT DETERMINES HOW HIGH YOU CAN JUMP?

Relative net vertical impulse determines jump height (1).

What is vertical impulse?

Vertical impulse = Force x Duration of time it is exerted

This gives you two options to improve your jump height:

1) Increase Force
2) Increase Duration of Time Force is Exerted

The next section will cover #1: Increase Force.

The following section will cover #2: Increase Duration.

 VERTICAL JUMP PROTOCOL

“JUST GET STRONGER”… NOT THAT SIMPLE

#1: Increase Force
Dr. Mike Stone has said Strength is the ability to produce Force.

However, in jumping, it’s not entirely about how Strong you are (how much Force you can produce), but
about how much Force you can produce in a short time.

The upwards phase of a countermovement jump typically takes ~300ms to complete. Athletes typically take 300-
400ms to reach peak force in a jump (2).

This means most of the jump is spent building up force and little time applying it. Improving Maximal Force
(Strength) is not the key. Instead, improving Rate of Force Development is of higher importance (3).

Another way to look at this is with the Force-Velocity Relationship. This shows that Force and Velocity are inverse
to each other:

• When FORCE is highest, velocity will be very low

(e.g. HEAVY BACK SQUAT)
• When VELOCITY is highest, force will be
very low (e.g. BAND ACCELERATED
JUMP)

Between the two maximums, the highest POWER

can be found (e.g. VERTICAL JUMP):

POWER = FORCE x VELOCITY

Three conclusions can be drawn from this:

• Athletes who are strong but slow will not

have maximized their vertical jump: power =
FORCE x velocity. Typically, these are rugby-
type athletes (4).
• Athletes who are weak but fast will also not have maximized their vertical jump: power = force x
VELOCITY. Typically, these are soccer-type athletes (4).
• Athletes who are both strong and fast will have maximized their vertical jump: POWER
= FORCE x VELOCITY.

The Vertical Jump Protocol aims to develop all areas of the Force-Velocity-Power Relationship:

• Heavy Strength Training develops Maximum Force (BLUE SHIFT)

• High-Velocity Training develops Maximum Velocity (ORANGE SHIFT)
• Combine the two above with Bodyweight Jumps, Loaded Jumps, Sprints, and Light- loaded exercises
and you cause both the BLUE SHIFT and the ORANGE SHIFT, maximizing vertical jump (RED SHIFT)

With these principles, a much more in-depth understanding of #1: Increase Force can be applied to your
vertical jump training.
 VERTICAL JUMP PROTOCOL

“TAKE YOUR TIME”… OR NOT

#2: Increase Duration of Time Force is Exerted

When you test your vertical jump, you could squat down to a lower position during your jump. This
would allow you more time to produce force (potentially increasing vertical impulse).

But… for those looking to transfer vertical jump gains to a sport, it doesn’t make sense to spend much
time here. Jumping in sport doesn’t allow you to squat as low as you want. Jumping in sport happens
under a time pressure:

• The take-off phase for the long jump lasts <160ms (5)
• The take-off phase for the high jump lasts <220ms (6)
• The push-off time in a hop-jump and step-close jump (volleyball jumps) is
<200ms (7)

These examples don’t consider the time pressures based on perception – jumping to block a shot,
elevating to intercept a pass overhead, or reacting to the unpredictability of a defender.

In sport, you must produce force quickly. Training to spend a longer time on the ground will not help
sports performance, even if it helps you get a better reading on a Vertec.

If you want short-term gains during testing, one study found the greatest jump height came from
squatting slightly deeper than preferred (8).
 VERTICAL JUMP PROTOCOL

CONCEPTS: NOT FOR BEGINNERS

This program contains advanced methods: Overspeed Jumps, Concentric-Only, French Contrast
Method and Maximal Isometrics.

If you don’t already have a foundation of strength and movement quality, I do not recommend
starting this program until you do. Some markers you should hit first:

• DB Goblet Squat ~½ your bodyweight for 20 repetitions

• Back Squat to a decent depth (Hip crease at knee height)
• Perform ~15 perfect push ups
• Vertical jump ~20 inches
• Perform a general dynamic warm-up without getting out of breath
• In good health and injury-free

If you do not meet these criteria, this program is too advanced for you. Take 4-weeks to build a base of
aerobic capacity, capillary density, movement proficiency, and the strength of support structures with
the 1x20 Program or any beginner-intermediate program.

For everyone else, read on.

 VERTICAL JUMP PROTOCOL

INTENTION BEFORE PRESCRIPTION

You will not make progress going through the motions. Intention is everything. If you train with a lack of
effort, your body will receive insufficient stimulus to adapt and you will see minimal results. Maximal
intent provides the brain and body with a robust stimulus, enhancing adaptation:

• In one study, moving at maximal speed, compared to moving at half speed lead to greater
strength and velocity gains (9).

When subjects know how they are performing, they can perform subsequent reps and sets with greater
intention:

• In one study, getting feedback on jump performance during training lead to superior gains
compared to a group who received no feedback during training (10).
• In another study, providing feedback on jump performance improved maximal power output
performance significantly (11).

Exercises, sets, reps, and tempo mean nothing if they aren’t executed with proper form and maximal
intent. On every repetition, you must accelerate upwards as fast as possible. Sometimes there will be an
isometric hold or a slow eccentric, but on the concentric (upwards phase), you must move with maximal
intent. This will ensure your Central Nervous System is being signaled to increase high-velocity strength
to the highest degree.
 VERTICAL JUMP PROTOCOL

HOW TO SET UP TRAINING: WEEKLY

The Vertical Jump Protocol consists of 5-weeks of training.

Weeks 1 & 2: INTRODUCE NEW STIMULUS

When you are starting out at something new (exercise, sport, skill, etc.), you don’t need to perform it
for a super high volume (work done) or intensity (% of 1 Repetition Maximum). You will adapt and
make progress with very little. For this reason, the first two weeks of training are meant to adjust you
to the plan. Most movements on the first two days are only two sets and on the second two days are
four sets. This may not feel like a lot and it isn’t. Use it as a chance to execute the movements perfectly
with maximal intent, while fatigue is low. This adjustment period sets the foundation for the next two
weeks.

Weeks 3 & 4: TRAIN HARDER

Now that you have adjusted to the workouts (and, barring recovery, seen vertical jump gains), you
require more volume and intensity to continue making progress. Numbers of sets and intensity
(%1RM) are increased to allow for this. By the middle- to-end of the fourth week, you should
be in a noticeably more fatigued state than
you were the first two weeks.
Vertical jump progress may have stalled or
went backwards – heavy squat training has
the potential to cause that (12). This decrease
in performance is okay and preferable. You
are taking one step backwards (providing the
body with high stress), but two steps
forwards with the coming week’s recovery
(allowing adaptation to take place).

Week 5: RECOVER TO OPTIMIZE PERFORMANCE

This is a typical ‘Deload’ week where both volume and intensity are lowered to allow fatigue to drop.
Intense training leads to fatigue which lowers jump performance (13). Muscle damage from training also
leads to decreased jump height (14). Realization of jump progress comes after recovery. This is where
your best vertical jump gains should come. You will still execute the workouts, but they will leave you
feeling better and more explosive than when you went in.
 VERTICAL JUMP PROTOCOL

HOW TO SET-UP TRAINING: DAILY

DYNAMIC WARM-UP VIDEO DEMOS
• Increase body temperature, improve mobility, prepare CNS, muscles, and joints for high-intensity activity.

CNS WARM-UP
• PAP (Post Activation Potentiation) can cause acute increases in strength and power (15).
• Performing jump-type activities prior to training can increase squat strength (16).
• Performing explosive upper body activities (e.g., med ball throws) prior to training can increase bench press
strength (17).
• Short-duration isometric bench press can increase upper body power (18).
• Short-duration isometric half squats can improve explosive leg performance and increase vertical jump (19).
• An isometric squat protocol evokes a greater PAP effect than normal squats, increasing jump height and jump
power (20).

VERTICAL TEST (DAY 1 & 4)

• “What gets measured, gets managed” – Peter Drucker.
• Perform 3-5 jumps standing and 3-5 jumps approach, rest 30-45 seconds between attempts.

WARM-UP SETS
• Not shown on workout sheets. Do a few reps of the main movement (Back Squat, Bench Press, Trap Bar Dead,
etc.) light and slowly ramp up to the working weight of the day.
• For week 1, find a 1-Repetition Maximum for the main movements and use that to calculate loads for working
sets.

FRENCH CONTRAST (DAY 1 & 2) CONCENTRIC-ONLY (DAY 4 & 5)

On day 1, this involves a strength exercise, a On day 3, this involves an upwards-only

bodyweight jump exercise, a loaded jump exercise, strength/power exercise (Trap Bar Deadlift) paired
and an unloaded or assisted jump exercise. with mobility for the groin and hips.
On day 2, this involves a strength exercise, a med ball On day 4, this involves an upwards-only
exercise, a bodyweight exercise, and an unloaded or strength/power exercises for horizontal pushing (Close-
assisted push exercise. Grip Bench Press) & pulling (1- Arm DB Row).

In one study, after set 1, 2, and 3 of the French Contrast, These concentric-only exercises are performed because of
subjects jumped ~5%, ~7%, and ~8.5% higher than their faster rate coding (speed of the signal to the muscle)
baseline (21). (25).

This form of Contrast Training shows positive results Peak force can be reached in <125 ms, making them
for jumping (22) and works better than plyometric-only “conducive to explosive performance due to a more
(23) and strength-only (24) . effective neural strategy” (26).

PRIMARY ASSISTANCE Supplementary exercises to FRECH CON. & CONC-ONLY

SECONDARY ASSISTANCE Supplementary exercises for neglected muscle groups

RECOVERY EXERCISE To shift the body to a Parasympathetic State (Recovery)

 VERTICAL JUMP PROTOCOL

EXTRA DAYS/NUTRITION/RECOVERY
EXTRA DAYS
On Day 3: “Off or Tempo Intervals” On Day 7: “OFF or Potentiation”
If you need rest, rest. Otherwise, tempo If you need rest, rest. Otherwise, potentiation is
intervals are a form of active recovery that can meant to increase explosive performance for the
develop the ankle and foot complex. Once next 1-2 days. In one study, they found greater
you’re warmed up, sprint (or 45-90 lbs. sled reactive strength, rate of force development, and
sprint) with these guidelines: countermovement jump height (~5% and
~3%), 24 and 48 hours after a low-volume
- Week 1 & 2: Sprint 15 seconds at 70% potentiation workout (27).
speed, rest 60 seconds,
complete 6 reps. Rest 2 minutes. Repeat. - Take your Back Squat 1-Repetition
- Week 3 & 4: Sprint 10 seconds at 75% Maximum (e.g.: 500 lbs.). Multiply that
speed, rest 45 seconds, number by .2 (e.g.: 100 lbs.). Get this
complete 6 reps. Rest 2 minutes. Repeat. weight on a Trap Bar and perform 5 sets of
- Week 5: Sprint 5 seconds at 80% speed, 4 repetitions of jumps with 3-minutes of
rest 60 seconds, complete 6 reps rest between sets. Video

NUTRITION

Protein. Aim to consume .8 – 1 times your bodyweight in pounds of protein (e.g. 180 lbs. person would
consume 160-180 grams per day). This should mainly come from animal sources and whey/casein protein.

Track body weights. The goal is to maximize vertical jump. This is not a muscle- building plan or a fat-loss
program. For this reason, you should be maintaining weight throughout. This will ensure you are consuming
enough calories to fuel performance. If you have some fat-mass to lose, reducing your weight will improve your
vertical (assuming you are still able to recover). This was found in track athletes after cutting 750kcal/day for 4-
weeks (vertical jump improved ~6%) (28).

Individual differences. If you like eating a bunch of small meals, do that. If you like intermittent fasting, do
that. If you like low-carb, do that. If you like high-carb, do that. This is not a diet book. Figure out what works for
you and continue doing that.

RECOVERY
Get enough sleep. If you’re not sleeping well, bounce gains will not come.
Manage stress. Do your best to deal with stress through meditation/social circle/family. Belly breathing post-
workout lowers markers of stress (29).

Have fun. Find training partners, train alone, do whatever you need to do to enjoy training.
 VERTICAL JUMP PROTOCOL

RESEARCH USED FOR VERTICAL JUMP PROTOCOL

• THE CLOSE-GRIP BENCH PRESS INVOLVES GREATER PEAK POWER AND
VELOCITY THAN THE TRADITIONAL BENCH PRESS (30).

• HIGHER JUMPERS (COMPARED TO LOWER JUMPERS) TEND TO USE A

MORE HIP-DOMINANT JUMP STRATEGY (31).

• THE SPLIT SQUAT IS A MORE HIP-DOMINANT EXERCISE THAN THE

BACK SQUAT, HAVING GREATER HAMSTRINGS (32) AND GLUTEUS
MEDIUS ACTIVATION (33).

• THE BARBELL PUSH-PRESS INVOLVES SIMILAR POWER AND IMPULSE

COMPARED TO THE JUMP SQUAT (34).

• THE BARBELL HIP THRUST HAS BEEN SHOWN TO INCREASE

SQUAT MAX SIGNIFICANTLY (35).

• THE SPINAL ERECTORS PLAY A ROLE AS A TRUNK EXTENSOR,

INCREASING VERTICAL JUMP HEIGHT (36).

• CORE TRAINING STRENGTHENS AND ENHANCES CONTROL OF THE

TRUNK AND PELVIS. THIS CONTROL OF THE HIP IS IMPORTANT IN
PREVENTING KNEE INJURIES FROM LANDINGS (37).

• JUMP PERFORMANCE IS MOST RELATED TO FORCE IN LATE PHASES,

COMPARED TO EARLY PHASES IN A SPRINT (38).

• DURING JUMPING VARIATIONS (HOP AND STEP-CLOSE), THE HIP HAS A

GREATER WORK CONTRIBUTION THAN THE ANKLE AND KNEE (7).

• REACTIVE STRENGTH (BEING ABLE TO GET OFF THE GROUND QUICKLY WITH A
LOT OF FORCE) IS GREATER IN A TWO-LEG DROP JUMP THAN A ONE-LEG DROP
JUMP (39).

• USING ARM SWING (COMPARED TO NO ARM SWING) INCREASES JUMP HEIGHT IN MEN SIGNIFICANLTY
MORE THAN WOMEN. THIS COULD BE BECAUSE OF GREATER UPPER BODY STRENGTH IN MEN
COMPARED TO WOMEN (40).

• SENIOR RUGBY LEAGUE PLAYERS (VERSUS ACADEMY) JUMP HIGHER THROUGH GREATER
IMPULSE AND A DEEPER COUNTERMOVEMENT (41).
 VERTICAL JUMP PROTOCOL

• DROP JUMPS WITH THE CUE TO JUMP “AS QUICK AS POSSIBLE” CAUSE GREATER PEAK
FORCE AND SHORTER GROUND CONTACT TIMES VERSUS TO DROP JUMPS WITH THE
CUE TO JUMP “AS HIGH AS POSSIBLE” (42).

• ANKLE DORSIFLEXION RANGE OF MOTION AND PEAK FIRST TOE FLEXOR MUSCLE
STRENGTH ARE CORRELATED WITH COUNTERMOVEMENT JUMP HEIGHT (43).

• LOADED JUMPS TAKE LITTLE COACHING AND SKILL AND ARE JUST AS EFFECTIVE AND
BETTER IN SOME REGARDS TO OLYMPIC LIFTING DERIVATIVES AT INCREASING JUMP
HEIGHT (44).

• MOTIVATIONAL SELF-TALK BETWEEN SETS AND 30-MINUTES OF VISUALIZATION POST-

WORKOUT LEAD TO INCRESTED STRENGTH, POWER,
TESTOSTERONE AND DECREASED STRESS COMPARED TO PERFORMING NO MENTAL TRAINING (45).

• THE BEST WAY TO IMPROVE VERTICAL JUMP IS THROUGH THE COMBINATION OF PLYOMETRIC
TRAINING AND WEIGHT TRAINING (46).

• CAFFEINE (5 MG/KG) INCREASES STANDING JUMP HEIGHT ~1.5% MORE AND

COUNTERMOVEMENT JUMP HEIGHT ~2% MORE THAN A PLACEBO (47).

• STATIC STRETCHING IMMEDIATELY BEFORE A VERTICAL JUMP TEST NEGATES THE BENEFITS RECEIVED
FROM A DYNAMIC WARM-UP (48).

• IN STRONG ATHLETES (>1.5 TIMES BODY WEIGHT FULL SQUAT), QUARTER SQUAT TRAINING LEAD TO
BETTER VERTICAL JUMP GAINS THAN FULL AND HALF SQUAT (49).

• IN “MODERATELY ACTIVE INDIVIDUALS” SQUAT DEPTH DOES NOT SEEM TO BE CRITICAL FOR
IMPROVING JUMP PERFORMANCE (50).

o ONCE YOU REACH A DECENT LEVEL OF FULL SQUAT STRENGTH, QUARTER SQUATS CAN BE
EXPERIMENTED WITH. OTHERWISE, HIGH-HANDLE TRAP BAR DEADLIFTS WILL TAKE CARE OF
STRENGTHENING THIS QUARTER-SQUAT POSITION
 VERTICAL JUMP PROTOCOL

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