If you’ve taken more than a casual look at vertical jump training, you’ve no doubt heard the term “fast-twitch muscle fibers.” The basic theory is that people with large vertical jumps have a higher percentage of fast-twitch muscle fibers than those who don’t. For whatever reason, nature has blessed high jumpers this way.
When you see someone with big jumps, it’s normal to assume they were born that way. However, it’s just as likely that you weren’t around to see them doing the training necessary to land those jumps. So if you weren’t lucky enough to be born a great jumper, don’t lose hope. There are ways to train the fast twitch muscle fibers that you have. But first, let’s take a little background on the different types of muscle fibers and their roles in jumping.
Basic types of muscles
first are the Type I or “slow twitch fibers”. As the name implies, these fibers contract slowly. They also have the ability to stay contracted for long periods of time. This suits them perfectly for the types of endurance events, but unfortunately they don’t produce the kind of slow duration, explosive contractions that jumping requires.
Below are the Type IIa fast twitch fiber. These are in fact ‘fast twitch fibers’ because they contract faster than slow twitch fibers. They also produce more force but fatigue more quickly than slow twitch fibers. However, they do not contract as fast or as strongly as the type IIb fibers discussed below.
Third are the Type IIb fast twitch fiber. They contract faster than Type I and Type IIa fibers and also generate more energy. They also fatigue the fastest of the 3 types. Type IIb fibers have the most suitable characteristics for jumping; a strong burst of power for a short period of time. These are the fibers your body primarily needs for jumping with, to a lesser extent, the help of Type IIa fibers. Therefore, type IIb fibers are the type your vertical jump training should focus on.
Fast twitch muscle fiber training
There are different schools of thought on the optimal way to train fast twitch muscle fibers. It is beyond the scope of this article to discuss all of them or specific exercises. However, the general consensus is that a combination of strength training (weights), speed training, and flexibility training provides optimal results. By including the following components in your training routine, you are sure to stimulate your fast twitch muscle fibers to contract faster and with more force, helping you become a more explosive jumper.
Weight training
The jumping mechanic is simple and well known. The bottom line is that you need legs that are the equivalent of powerful coil springs. That means you need legs with explosive muscle fibers and the ability to dynamically shorten and stretch them. Proper weight training techniques can focus on developing power and speed in the fast-twitch leg muscles. However, your weight training shouldn’t stop there. The act of jumping involves the entire body. Upper body strength is also important in creating the upward momentum needed for a good jump. Some research has shown that the arms contribute an average of 10% to takeoff speed during a jump.
Many recommend a combination of dynamic weight training and plyometrics. A good example of a dynamic weight training exercise is the jump squat. Lighter loads are recommended (30% of your one repetition max) and the resistance is accelerated explosively through the entire range of motion. Olympic lifts, such as the power clean, snatch, and clean and jerk, are all dynamic weight training exercises that target and recruit new fast twitch fibers. In fact, performing these lifts successfully requires a lot of speed. As the athlete develops more strength, his muscle reaction time simultaneously decreases. Dynamic weight training can have a powerful effect on your jumping ability. Keep in mind, however, that many dynamic weight training exercises can be complex and require great attention to proper technique as well as proper training.
speed training
A critical part of speed training is a discipline called “speeding training.” Overspeed training is where an athlete moves their body or body parts at higher speeds than is normally seen during competition. High speed training requires athletes to run or move typically 10% faster than they are capable of without assistance. This is usually accomplished with the help of a partner pulling you up with rubber bands or just running down the hill. Such training exceeds the natural limitations of the muscles and stimulates the fast twitch muscles and will even recruit new fast twitch fibers within the same muscle groups.
Progressive overspeed training combined with standard speed training exercises like sprints, jump rope, etc. It has been shown to stimulate the response and coordination of fast twitch muscles.
flexibility training
It has long been known that proper flexibility is a critical part of developing a great vertical jump. There are actually two types of flexibility, static and dynamic. Static flexibility is the type of flexibility seen when a dancer places their leg on the bar and holds it there. Muscles that were stretched stayed stretched and relaxed. Conversely, dynamic flexibility is seen when a muscle is allowed to rapidly stretch beyond the normal limit of static flexibility and then snaps back, such as when performing a high kick. These different types of flexibility are actually two separate abilities.
For the purposes of vertical jump training, flexibility is important to position the body segments in the optimal position to produce maximum force and allow the joints to move freely and quickly. Therefore, dynamic flexibility is more desirable, especially for jumping sports. In fact, one can have too much static flexibility when a muscle is so relaxed in its range of motion that it doesn’t snap back with force. Your muscles act like rubber bands to make jumping easier. That being said, an adequate amount of static flexibility is still necessary, even essential in injury prevention.
Conclusion
In order to train and recruit the greatest number of type II muscle fibers, your vertical jump training program should include all three components discussed above. While you may see benefits from training in just one area, research has shown that the maximum benefits come from a well-designed blended program. You can learn more about these various vertical jump training techniques at Get More Hops! Blog.
