Vertical Jump Training – Isometrics Defined

Isometrics are mentioned in several vertical jump programs as a way to develop your muscular power. In this article you will learn what exactly they are and how they are recommended by some trainers to develop your jumping capability. Ultimately, however, I cannot recommend isometrics over resistance training, because of the inability in isometrics training to really overload your muscles.

Isometrics Defined

Isometrics are static contractions: muscular contractions where the muscle is contracting without in reality moving. An isometric contraction occurs any time you hold a weight in a set position, known as a yielding isometric contraction, or pushing/pulling against an immovable entity, called an overcoming isometric contraction.

An isometric contraction will happen with every vertical jump.

For the most part, this only occurs for a split second from when you change from descending to exploding up. That fleeting moment in which you are not moving either up or down is an isometric contraction.

Isometrics in Vertical Jump Training

At first glance, completing a static contraction seems counter productive to the progress of jumping capability, when it is considered a vertical jump is a movement, after all-not a hold. But since many vertical jump programs recommend isometrics, let’s take a closer look.

Vertical leap is an expression of muscular power. Our vertical jumping formula is force (strength) times velocity (speed) equals explosion. Strength is determined by both size and amount of muscle fibers recruited.

Isometric training, it is posited, is a compulsory way to get your muscles to recruit more fibers. In order to statically hold or maximally contract against a heavy or immovable weight, your body begins to activate and recruit more fibers to sustain that hold or intensity. This means that your contractions would start to become more neurologically efficient–unfortunately, this doesn’t roll over to your vertical jump training, because you won’t be able to overload your muscles.

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