LOAD, LAUNCH, & LAND: MASTER THE MECHANICS OF A HIGHER VERTICAL

If you aren't properly loading your jump, you're leaving inches off - and if you haven't mastered landing, you're one awkward step away from an injury.

For some athletes, a higher vertical can make the difference between grabbing a rebound, winning the jump ball, throwing down a dunk, spiking over the block, beating a defender to a header, or outjumping a defender at the net. You can spend hours practicing these scenarios in hopes to gain some inches, but if you aren't breaking down the mechanics of the jump itself, you're likely missing some obvious set backs in your bounce training. The truth is, vertical power isn't just about jumping more, it's about jumping better... in all phases of the jump - mastering force absorption, exploding through the entire movement, and controlling the decent.

The amount of force an athlete can produce in a vertical jump depends on the efficiency of something called the "stretch-shortening cycle". This is your body's natural ability to store energy by loading a muscle eccentrically - meaning the muscle lengthens under tension - before rapidly switching into a concentric contraction. In simple terms: the better you can load your muscles, the more explosive your launch will be. Without an efficient SSC, your jump becomes slower, less powerful, and more likely to plateau.

Think of it like a slingshot: the farther and faster you pull it back, the more power it generates on release. That stretch stores elastic energy, which is instantly converted into explosive movement the moment you let go. Your body works the same way during a vertical jump. When you load into your jump - bending your knees, hips, and ankles quickly and with control - you're storing energy in your muscles and tendons. The faster and more efficiently you can transition from that loaded position to takeoff, the more height you'll get. This transition is called the amortization phase, and it's measured in milliseconds. Training this takes more than just jumping - it requires drills that improve strength, timing, and coordination.

Let's breakdown the phases of the vertical jump:

Phase 1: Load (Eccentric Phase)

The first step in any jump is loading into a shallow squat position. In this phase, your muscles are eccentrically loaded, meaning they lengthen while under tension. As you bend your knees, hips, and ankles, your muscles stretch and store potential energy (like stretching a slingshot). This phase is all about force absorption.

Phase 2: Quick Transition (Amortization Phase)

Once in the loaded shallow squat, you quickly transition from the eccentric phase to the concentric phase (muscle contraction). This is the hardest and most important part: the transition needs to be fast and smooth - too slow and you lose the elastic energy stored in your muscles, leading to a weaker jump. A fast, controlled switch between these phases is what separates elite jumper from average ones.

Phase 3: The Launch (Concentric Phase)

Now, the stored elastic energy is released. Your muscles contract explosively, launching your body upwards. This phase is all about force generation. The more power you can create here, the higher you'll jump.

Phase 4: Triple Extension & Takeoff

At the peak of your jump, you'll reach triple extension - this is when your ankles, knees, and hips are fully extended. The faster and more forcefully you extend these joints, the higher your jump. Triple extension is key to maximizing the power you're applying to push off the ground. This phase is all about coordinating your muscles to work together and fully extend.

A slingshot doesn't need timing, coordination, or stability - but your body does. The vertical jump isn't just about raw effort; it's about precision. From how well you absorb force, to how quickly you transition into power, to how cleanly you control your landing - every phase matters. So if you're chasing a higher vertical, stop just practicing the outcome. Start training the process. Master the load. Explode through the launch. Control the landing. That's how athletes don't just jump higher - they compete harder, stay healthier, and perform better where it counts.