How to Perform a Seated Vertical Jump

Introduction

The seated vertical jump is a high-intensity exercise designed to improve your explosive power, lower body strength, and overall athleticism. By eliminating the momentum from a standing start, the seated variation focuses on developing pure power from a static position.

This guide will cover everything you need to know about the seated vertical jump, including how to perform it correctly, its benefits, and how to integrate it into your workouts.

How to Perform

Setup

1. Choose Your Seat: Sit on a bench or box that allows your thighs to be parallel to the ground when seated.

2. Positioning: Sit with your feet flat on the floor, shoulder-width apart, and your torso upright.

3. Arm Placement: Place your hands on your thighs or keep them at your sides.

Execution

1. Starting Position: Begin by sitting on the bench or box with an upright posture.

2. Engage Core: Tighten your core muscles to stabilize your torso.

3. Jump: Explosively push through your feet to jump straight up as high as possible.

4. Land: Land softly on the balls of your feet, bending your knees to absorb the impact. Return to the seated position and repeat.

Key Tips

• Engage Your Core: Maintain a tight core throughout the movement to ensure stability.

• Full Extension: Focus on achieving full extension of your hips, knees, and ankles during the jump.

• Controlled Landing: Ensure a soft, controlled landing to reduce the risk of injury.

Benefits

1. Enhances Explosive Power

• Requires high levels of fast muscle activation, promoting a high rate of force development (the speed at which you utilize your strength).

2. Increases Muscle Activation

• The speed of movement means your central nervous system is working at full speed, enhancing your ability to jump higher and move faster, benefiting a wide range of sports and activities.

3. Boosts Athletic Performance

• By starting from a seated position, it removes momentum, forcing you to rely solely on muscle power.

4. Focuses on Pure Power Development of the Lower Body

• Targets key lower body muscles, including the quadriceps, hamstrings, glutes, and calves.

The Value of the "Seated" Position

Eliminates Momentum

• Starting from a seated position removes the momentum typically used in vertical jumps. By doing removing any 'bounce' or counter movement, the muscles are solely responsible for producing power.

Improves Power Output

• Forces your muscles to work harder to generate the explosive movement from a static start. In many sports and activities, you are required to react quickly from a static or ready position. Being able to produce force quickly is essential to this.

When to Incorporate Seated Vertical Jumps

Power and Explosiveness Workouts

• Use them during sessions focused on developing explosive power and the rate at which you can produce force. Complete them at the start of your workout to get the most benefit.

Lower Body Strength Days

• By performing seated vertical jumps before your main lower body workouts will get your central nervous system working in overdrive and enhance muscle activation and power.

Athletic Training Programs

• Incorporate into athletic training regimens to improve performance in sports requiring explosive movements.

How to Incorporate Seated Vertical Jumps into Your Routine

Warm-Up Routine

• Include seated vertical jumps after your dynamic warm-up to prime your muscles for explosive movements. Make sure to build the intensity gradually and don't just rush into max effort reps!

Plyometric Circuits

• Integrate into plyometric circuits alongside other explosive exercises that focus on different characteristics or body parts. For example, you may pair them with skipping, which is a more ankle based jump and requires a lot more 'bounce'.

Strength and Power Supersets

• Pair with lower body strength exercises such as squats or deadlifts to create effective supersets. Pairing heavy lower body movements with explosive jumps can often lead to an increased performance in both. The heavy lifts can increase muscle activation to ensure jumps are completed with maximum force. On the other hand, jumps can prep the body to ensure muscle activation happens quickly, producing force rapidly.

Conditioning Workouts

• While not traditionally used in conditioning workouts. Sensible planning can allow you to utilize seated vertical jumps to to improve power endurance. You want to make sure you do this carefully to ensure you are still producing powerful jumps without just fatiguing yourself.

Conclusion

The seated vertical jump is a highly effective exercise for enhancing your explosive power and lower body strength. By incorporating this movement into your routine, you can improve your ability to generate force quickly, jump higher, and enhance your overall athletic performance.

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