Vertical Jump Training for older individuals

The funniest thing about this, is that I have 25 year olds emailing me asking me if they are too old to increase their vertical!

First, the issue here is condition, and not necessarily “age” although age is often correlated with condition. When I say condition I am most referring to the physical condition of the bones, skeletal muscles, ligaments, tendons, heart conditions, and any other conditions that may place limitation on exercise, especially explosive exercise such as vertical jump training.

Typically, if you are looking into a program you are active, or at least you are healthy enough that you intend to be active. Which means that with proper precautions, you can make safe progress on your explosive athletic attributes.

A few things to consider.

1. If you have a history of injury, or have had operations or limitations placed on you by a physician talk to him first. Your ability to avoid injury is of top concern. Not only will your continued avoidance of injury bless your every day life, injury is your #1 enemy of preventing you from progress. Your muscle can get stronger, your CNS (central nervous system) can adapt, but it is all to no end if you are injured.

2. So you got the OK for exercise, but you we do need to be aware of excessive impact, and prematurely getting to intense with exercise. The key words here: Progressive Intensity you may have to hold yourself back, but trust me it’s worth it.

At this stage you do not want to work through anything more than 1/10 level of pain, if that. We will err on the side of caution, and over recovery, I can’t stress how important it is to stay healthy. Patience will yield much more progress than haste.

3. Avoiding excessive impact. Pool workouts for plyometrics and jumping in general will allow you to practice high speed contractions in a safe environment. If you are feeling pain at even lower levels of intensity, this is a great option. Jumping on to boxes, will also help you avoid impact. This would be the next stage, and you may want to gradually work into this. Building a more than sufficient level of general strength is highly recommended before any plyometrics or explosive lifting. General strength will yield good returns on your vertical jump, and some may never be fit (keep in mind I have worked with athletes into their 60’s) for more ballistic lifting. If you have physical limitations be prepared to respect them, or face the consequences.

4. Technique, lifting form, and safety in the gym. Where possible have a partner or personal trainer who can ensure your safety and proper performance of the lifts. Start with easy weights until you have mastered the form. You may need to substitute machines to properly isolate muscles, and keep loads off your spine, and compensate for a lack of a spotter. Bands are also a great form of resistance and can be safer than free weights, it is an option to consider. Body weight exercises are available for nearly all of my program and can provide serious resistance, especially one leg variations. Consider knee sleeves, weight belts, and any other additional support items that may enhance the safety of your lifting.

5.Flexibility is needed for many of the lifts involved in an effective vertical jump program. Take time to do static stretches every day to increase range of motion, improve muscle and tendon quality, and provide well balanced muscles.

6. Take nutrition seriously. Nutrition is so important, and so neglected. Be well rounded. Be moderate. Supplement when you are lacking in whole foods. Your body will thank you.

7. RICE – I would make this a part of your daily routine. Especially in problem areas. This formula is so simple, yet so effective. REST, if you have an injury rest, don’t bother it. If you have worked out RECOVER, or you will improve your risk of injury. ICE, at the very least get a cold pack you can strap on, and strap those babies on every workout. Reduce the inflammation that takes place, helps avoid injury, and speed your recovery. 15 minute sessions are fine. COMPRESSION, Ice wraps do the trick but if you have a minor tear or pull wrap the area properly to help reduce swelling and speed recovery. ELEVATION, get the injury up above your heart, reduce excess blood flow and unnecessary swelling. You can also place a couple pillows at the end of your bed and get your legs up.

You can also take proper anti inflammatory and joint supplements. IB profen, essential fatty acids, glucosamine, chondroitin, MSM are all good to help prevent injury.

8. Take a lifestyle approach. Don’t set your goals to something that may hav e you pushing too hard. I’m not saying to be a weakling, just to be smart, reasonable, and disciplined. Build the workouts into your lifestyle. Enjoy the progress, be patient and smart, you will be happy and enjoy the progress if you can exercise a bit of patience.

This can be done. You are not too old to make progress, as long as your body is in an acceptable condition to properly train. I commend you for your sustained effort and motivation. I wish you the greatest of success and enjoyment in your training.

Jacob Hiller

Category: how to jump higher
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