Unlock the Secret: This Elite Coach Reveals 5 Shocking Vertical Jump Drills You Must Try NOW!

YOU MAY NOT be genetically gifted enough to achieve incredible jumps like those seen during March Madness, but don’t let that deter your dreams of dunking. With the right training plan, you can enhance your jumping skills and potentially add a few inches to your vertical leap.

The coach behind this transformative workout is DeVentri Jordan, the founder and director of performance at Tria GameFace Training and a member of the MH Advisory Board. Recently, he guided Ebenezer Samuel, C.S.C.S., the fitness director at Men’s Health, through a training method called French Contrast Training, aimed at boosting explosive jumping ability.

The essence of French Contrast Training lies in its innovative pairing of heavy Olympic exercises with explosive movements. This approach is grounded in the principle of post-activation potentiation (PAP), which posits that “the contractile history of a muscle influences the mechanical performance of subsequent muscle contractions.” In simpler terms, coupling a heavy lifting movement with an explosive exercise that follows can enhance the overall athletic force generated by the muscles.

Jordan explains that this training method helps to manipulate the nervous system into producing greater explosive force. The result? Enhanced power in both lifting and jumping. With a track record of training star athletes like Teddy Bridgewater and Paige Bueckers, Jordan breaks down this workout into a three-phase system targeting power, explosiveness, and the ability to decelerate effectively.

The French Contrast Jump Plan

The training regimen begins with a warm-up designed to activate the muscles efficiently—just a few minutes is all it takes. The warm-up involves using a mini band to perform various movements including band walks in multiple directions: forward, backward, laterally, and with both stiff-leg and bent knees. This sequence effectively engages the quads, hamstrings, hip flexors, glutes, abductors, and adductors to prepare the body for more intense exercises.

Now, let’s break down the workout itself into three distinct phases:

Phase 1

High Pull / Resisted Plyo Jumps - 6 sets of 3 reps for high pulls / 6 sets of 5 reps for plyo jumps. This pairing focuses on muscle recruitment. The high pulls prepare the muscles for lengthening, while the plyometric jumps work to increase muscle speed.

Phase 2

Dumbbell Iso Hold to Max-Effort Jump - 6 sets of 3 reps. This sequence aims to shut down the central nervous system. Holding a pair of dumbbells in an isometric position for five seconds is immediately followed by a max-effort explosive box jump. The box height is not crucial; rather, Jordan emphasizes the importance of a smooth and controlled landing.

Phase 3

Depth Jump to Explosive Leap - 4 sets of 2 reps per leg. To develop explosiveness, it's vital to practice deceleration, which is where depth jumps become essential. This exercise involves dropping from a low box using either the left or right foot, and upon landing, you should jump as high as possible while focusing on achieving a soft landing.

With consistent training using the French Contrast Jump Plan, even those without natural jumping ability can enhance their vertical leap. As March Madness approaches, this workout not only offers potential for aspiring athletes but also serves as a reminder that dedication and effective coaching can lead to remarkable physical development.

For those looking to elevate their game, this training program, designed by experts like DeVentri Jordan, provides a structured and science-backed approach to unlocking your full explosive potential on the basketball court.