I have been a long time student of vertical jump training. I got my vertical jump as high as 39 inches, and it currently sits around 36 feet.

Vertical jump training isn’t difficult, but there are a few things you absolutely NEED to do to maximize your results. Before you get stronger, make sure you’ve made your body as efficient as possible. This way you’ll get the most out of your strength and you won’t be simply laying strength on the dysfunction.

One of the first things to do in your vertical jump training is to fix your “force pairs.” This will immediately make you more efficient and activate your glutes.

“Forcing couples” is just a fancy way of saying “hips.”

The way your hips are “tilted” over your pelvis will determine how efficiently you move. To move efficiently we need to be able to activate our glutes and move primarily through them.

Stand sideways in front of a mirror and lift up your shirt. Take a look at your waist line. Is it parallel to the ground or tilted up or down? If it’s parallel, congratulations, you have good pelvic alignment.

Most athletes lean with their front side down, which is called an anterior pelvic tilt. These athletes need to strengthen their glutes and hamstrings and lengthen their quads. Do plenty of hip flexor and rectus femoris stretches, as well as weight room movements like deadlifts, glutes, and pulldowns. Hit your abs hard too because in the back tilt position they get longer and weaker.

If you’re tilted the other way, you’re in what’s called a posterior pelvic tilt. You’re going to need to strengthen your quads and lengthen your hamstrings. Do front squats and single leg squats hard, and don’t put too much emphasis on your hamstrings, as they’re very tight right now.

Once you get your hips in proper alignment and individualize your training around them, your vertical jump training results will explode.

Train hard.