The Four Rules of Jump Training

By |2015-11-30T14:54:07+00:00November 30th, 2015|Uncategorized|

These rules are time tested and, if followed, will ensure your athletes train successfully.

Rule #1:  If you are injured, at all, do not jump train.  You are wasting your time.  If you are injured, then you cannot bring to bear all of your physicality into the workouts.  This means you will not see good results.

Rule #2:  Attend each and every training session.  Each training session targets a muscle group or in some way benefits your development.  Miss a workout and you miss out on the potential benefits.  Your results will tell the tale, they always do.

Rule #3:  Use proper technique for each exercise.  Using proper technique adds immense value to your gains.  Assuming you want to achieve rapid gains to your vertical jump height, the faster you adopt good form, the faster you will see eye-popping gains.

Rule #4:  Give each and every repetition of an exercise your absolute best effort.  Sometimes athletes are half-hearted about training hard.  They want the gains but are not willing to put in the work.  Jump training has no short cuts.  You have to work hard to succeed.  If you do, you will see great gains.  One way of ensuring you give each rep your best effort over time is to write down how much weight you use for an exercise, the number of sets, etc..  Week to week, if this number improves, that is an indication you are pushing yourself.  When I see athlete’s not improving, then their jump results will tell the same story.  When I have seen someone’s vertical jump height flat line, then they are not following the 4 rules of jump training, period.  Writing down set counts, rep counts, weight amounts can also give you an early warning to spot a lack of effort, poor form, injury, poor attendance or a combination of these.  If you want rapid gains, then follow the 4 rules.



Why Jump Train?

By |2018-09-24T20:50:15+00:00November 17th, 2015|Uncategorized|

If you are an athlete or a coach, you may have heard about jump training.  So, why should a coach undertake a jump program, or an athlete train this way?  You may already have a great training program and a super trainer for strength, quickness, speed, agility or perhaps you spend your time ramping up your sport specific skills instead?

Perhaps it will help to hear when jump training is not a good idea.  If you are a distance runner, distance swimmer, or participate in a sport demanding mostly aerobic fitness, then jump training will do more harm than good.  For example, I had a girl jump train with me who was new to volleyball and, she was physically established as a cross-country runner.  Her starting vertical jump height was only 7 inches.  She also had finished 2nd in state for cross country the season prior.  Well, after training with me for 8 weeks she underwent a transformation.  She had a 22 inch vertical jump, a phenomenal achievement.  However, not long after finishing jump training she competed at state again.  She finished 44th, a major drop in her aerobic performance from the previous season.

Anaerobic sports are short bursts and intense physical activity.  Aerobic sports are long duration activities characterized with less “burst” of frenetic activity and, the opposite of anaerobic sports.  Some sports require both types of fitness, some are extremes of each, but never extremes of both.  So, if you are training for cross country, do not jump train.  However, if you participate in an anaerobic sport, jump training is an excellent form of training.

So, back to the ‘Why Jump Train’ question.  If you are a coach, the next question is, are you getting everything you can, physically, from your athletes?  If you are an athlete who trains independently, the question is, how far below your full potential are you playing?  If you want a higher vertical, lower injury risk, and play an anaerobic sport, then jump training can help you achieve more, surprisingly more, than you might expect.

The first head coaching job I took the question of getting more from my athletes drove me to try jump training.  We went all in and jump training paid off big time as our team went on to become the top blocking team in the state.  Physically, the team was transformed.  However, I learned some helpful rules along the way that will determine getting results or getting nothing.  On average, since jump training the past 9 years I have seen athletes jump heights increase a little over an inch a week.  This seems pretty standard among jump programs.

So hopefully you are equipped to decide if and when jump training is for you.

Kurt Hausheer

The Need to Read – The Mirror Drill

By |2018-09-24T20:50:16+00:00November 11th, 2015|Training Tips|

Reading an opponent’s intentions is learned.  For example, in volleyball, a back row defender able to read a hitter’s intentions has a greater opportunity to dig the ball.  In basketball, reading a ball handler better allows the defender to shut down where they want to go.

Here is an exercise that will condition an athlete’s speed plus improve reading skill.

Mirror Drill

Partner up, face one another and adopt a low defensive crouch.  For example, if you are a defensive back in football, the same position you would take going close man to man on a wide receiver.  In volleyball, a low digging position would suffice.

Next, designate one person as the leader and the other as the follower, or reader.  The person in the lead leaps with both feet in any direction and lands in the same low crouch position.  The follower must immediately leap as though the leader is looking in a mirror.  So, if the leader jumps backward, the follower jumps backward.  If the leader jumps forward (toward the follower), the follower also jumps forward (toward the leader).  It is critical that the follower attempt to anticipate where the leader is going and react as fast as possible.

The leader may adopt a fast tempo, jumping quickly in random directions while the followers attempts to match them, just like they are a mirror images.

When the follower makes an error, wrong direction, then they switch roles.  The follower becomes the leader and vice versa.  Continue back and forth for 3-5 minutes.  Rest one minute and resume until 15 minutes total elapse.

Advanced Mirror Drill

Do the Mirror drill wearing Jump Soles.


Kurt Hausheer