Core Training and Vertical Jump Training

Core training has been a hot topic in the fitness industry and among athletes the past few years and few people would debate its benefits to fitness and athletic performance. Traditionally, most vertical jump training programs have focused on the lower body, particularly the legs. While it may not seem immediately obvious, core training has big benefits as well for those looking to improve their vertical leap.

What is Core Training?

Before we define core training, we should first define the ‘core’ itself. The ‘core’ is the area of the body commonly called the midsection and it involves all the muscles in that area including the abdomen, back and sides. The core includes the traverse abdominis (TVA), erector spinae, obliques and your lower lats.

These muscles, when in proper tone and balance, serve to stabilize the entire body. Core training, then, is simply doing specific exercises to develop and strengthen these specific muscles. Keeping these stabilizer muscles strong will not only improve athletic performance, but can help improve everyday quality of life.

Weakness in any of these core muscles or an imbalance between them could result in a number of problems from reduced athletic performance, increased risk of injury, lower back pain and even debilitating injury. The last thing anyone wants, especially an athlete, is to injure their back by picking up a child. It can and does happen! However, if the core is kept strong, there's less of chance of it happening while playing sports or when doing everyday chores.

To truly understand and receive the maximum benefit from core training you must understand that consider core training is much more than glorified abdominal training. Surely, core training does involve abdominal exercise, but it also focuses quite heavily on the muscles of your lower back.

The act of jump does not involve just the legs. To achieve your maximum vertical leap you need coordinated and balanced movement of your entire body. The jumping motion starts by lowering your arms and bending your knees. As your body is lowered, explosive power is transferred into your legs, core and arms. As you begin to ascend, this power is transmitted from your legs, through your core, and into your arm’s upward swing to provide maximum upward momentum.

A strong, balanced core is what makes the efficient transfer of power between your upper and lower parts of your body possible. If your core is weak and unbalanced, the power transferred will be reduced resulting in a less than maximum vertical jump.

Some Suggested Exercises

Most good jump training programs already include a number of exercises, such as dead lifts and squats that work some of your core muscles. However, a core workout will incorporate specific exercises tailored to work the muscles comprising your core. While it is not the scope of this article to detail a core workout, here are a few exercises that are particularly good for vertical jump training.

Medicine balls are great tools for developing core strength. Passing a medicine ball from side to side while standing back to back with another person is a great way to work the entire torso. Medicine overhead throws are some of the best exercises for developing explosive core strength. They mimic the jumping motion and the added weight of the medicine ball itself helps build extra power into your leap. See the video below. Other good exercises that work the core include leg raises, crunches (weighted and unweighted), planks and knee ups.

Don't Overdo It!

It is wise to do your core training at the end of your regular workout. An entirely separate core workout would be even better. This is because your core is so essential for overall strength and stability. Fatiguing your core before your weight routine or most any other workout will not only limit its effectiveness but also increase your chance of injury.

Take it easy when first starting out. If you haven’t done a core workout before you will be surprised how sore you will be! Keep it short and build up to it. Remember that your current vertical jump program already works a number of your core muscles. A 10 to 15 minutes session at the end of your workout, 2 to 3 times a week should suffice.<strong></strong>

In Closing

The benefits of including core training into your vertical jump program are many and profound. A strong core will enable you to generate and transfer more power between your upper and lower body effectively resulting in extra inches on your vertical leap.

Developing and maintaining a strong core takes time and discipline. You will find it easier if you maintain variety in your core training. There are a myriad of small muscles in your torso that only get worked from certain angles. It’s always a good idea to get the green light from your doctor before engaging in any exercise plan.