The ability to jump higher than your opposition can’t be underestimated, especially for Back 3 players. As the modern game more heavily relies on a kick chase game the ability to compete in the air is massive. In this article we show you 5 exercises you need to be including in your training and a programme to put it all together and increase your vertical jump.
How To Jump Higher For Rugby: 5 Exercises To Increase Your Vertical Jump
5 Exercises To Increase Your Vertical Jump:
If you want to increase your vertical jump for rugby, and improve performance, you need to use exercises that enhance the the force velocity curve. We’ve put together our 5 favourite exercises that increase force production, rate of force development, power and speed to create the ultimate vertical jump programme!
Box Squat
We’ve written about the Box Squat before and it is a mainstay in our programmes for several reasons. Firstly it is great for rate of force development as you pass on the box and then have to generate force rapidly to stand up. It is also more hip dominant than free squatting meaning you load the Glutes & Hamstrings more, both vital muscles for power development and vertical jumping ability. The Box Squat, obviously is a high force low velocity exercise but if you get stronger at it (aim for x2 of your bodyweight) you will increase your vertical jump potential.
Hang Clean
The olympic lifts are a great tool to get more explosive and increase your jumping ability for rugby. If you want to know some of the main benefits of olympic lifting click here. Otherwise just take our word for it! The Hang Clean is especially good for increasing jumping ability because it uses very similar mechanics and again builds rate of force development from the pause at the hang position.
Concentric Jump Squat
This is a great power exercise and is technically very simple. Don’t be afraid to go heavy with this exercise, so long as you are still moving fast. If you can use a velocity measure for best results and over time try to increase the velocity at a given weight. This is an excellent alternative to olympic lifts if you struggle with technique.
Hex Bar Jump Squat
This is our go to for explosive speed and jumping development. It’s a much more hip dominant exercise than barbell jump squats on your back which correlates nicely with the vertical jump. You don’t need to go heavy here and again if you can measure velocity or height you will get better results in the long run.
Vertical Jump
Thats right! If you want to jump high you have to jump high! Practice your jumping technique and increase you force and power production and your jump will shoot through the roof. Mix up between hands on hips and using an arm swing and also try depth jumps if you have good technique. If you have knee issues box jumps may be an easier alternative for a training block, but there is no replacement for the vertical jump!
Vertical Jump Training Programme:
Day 1: Monday/Tuesday
A) Box Squat 5 Sets x 3 Reps Progressive up to 85-90% 1RM
[2min Rest Between Sets]
Bi) Concentric Jump Squat 5 Sets x 3 Reps Progressive up to 70% Box Squat 1RM
[30s Rest]
Bii) Vertical Jump 5 Sets x 2 Reps
[2min Rest Between Sets]
C) Single/Posterior Chain Exercises of Choice 3 Sets x 6 Reps
Day 2: Thursday
A) Hang Clean 5 Sets x 2 Reps @ 75% 1RM
[2min Rest Between Sets]
Bi) Hex Bar Jump Squat 5 Sets x 3 Reps Progressive up to 85-90% 1RM
[30s Rest]
Bii) Vertical Jump 5 Sets x 2 Reps
[2min Rest Between Sets]
C) Single/Posterior Chain Exercises of Choice 3 Sets x 6 Reps
Wrap Up
So there you go, our 5 best exercises that you need to master to increase your vertical jump for rugby. Plus a killer programme to help you do just that. Give the programme and the exercises a go and let us know how much you put on your jump! #BuildingMachines
