You may have seen those internet ads promising that you can increase your vertical jump by X inches in just a couple of weeks. You might be wondering if that’s even possible. After all, some people seem to be born with a natural vertical, and others don’t seem to be able to jump very high no matter how hard they try. Is your vertical jump genetically predetermined? Is the ability to jump high something you’re born with, or can you improve your vertical through training?
Today we will dive deep into the science of vertical jumping to find out if you can increase your jumping height and how much is determined by genetics.
What Science Says About the Vertical Jump
Well, the truth is that you can improve your vertical through training. However, how much you improve depends on a few things, including how much effort you put in and how genetically predisposed you are to jumping high. Some people find that they can increase their vertical by quite a bit with proper training, while others only see a modest increase. But the good news is that anyone can improve their vertical jump if they work hard enough!
What Makes Us Jump High?
Several factors determine the ability to jump high, but the most important are:
You can increase your vertical jump by improving any of these factors. Power is the product of force and velocity and is the key to generating explosive movements.
Strength is the amount of force that you can produce and is essential for developing power.
Velocity is the speed at which you can move your body and is what allows you to generate quick, powerful movements. You’ll be able to take advantage of your strength if you have quick velocity.
Lastly, flexibility is essential for two reasons: First, it allows you to develop a greater range of motion, which makes it easier to generate force. Second, it helps to prevent injuries by keeping your muscles and joints healthy.
What Classifies Someone as A Genetically Gifted Jumper?
When it comes to jumping, some people are just genetically gifted. Their muscles and tendons are perfectly designed for explosive jumping and have the perfect mix of fast-twitch and slow-twitch muscle fibers. On top of that, genetically gifted folks may have overall higher neurological efficiency, which is predetermined at birth. This essentially means that these guys have more control over their muscular system.
Add long legs and perfect limb proportions, and you’ve got a recipe for success.
But it’s not just about genetics. Talent without hard work doesn’t guarantee anything.
These gifted jumpers also train hard and follow the proper protocols for developing their jumping ability. As a result, they can outperform their less talented counterparts. So if you’re wondering what it takes to be an exceptional jumper, the answer is simple: it’s a combination of great genes and hard work.
Is a 50″ Vertical Even Possible?
There is no doubt that a 50″ vertical leap is possible, but it is incredibly rare. That said, I have seen and met guys with impressive leaping ability up close, and I am aware of how hard they work.
So what makes them so special? Genetics, plain and simple. They were born with good genetic predispositions that gave them the potential to jump that high.
And that’s why not everyone who tries a vertical jump training program will jump as high as these guys.
Look at Christopher Spell, who has a 46″ no-step vertical jump and a 50″ max vertical.
At the time we are speaking, he is probably one of the best overall jumpers in the world.
If you’d dedicate all the effort and time to their training program for an entire year, do you honestly believe your results would be the same?
I doubt it. However, I bet most people would be very proud even to have a 30+ inch vertical. So unless you want to break records, you shouldn’t worry too much about your genetics.
Importance of Fast-Twitch Muscle Fibers
Slow-twitch muscle fibers are efficient at using oxygen to generate energy. They can sustain activity for long periods without tiring out. This makes them ideal for activities such as long-distance running or biking.
On the other hand, fast-twitch muscle fibers use anaerobic metabolism to generate energy. This means they can produce energy more quickly but will fatigue more easily. This muscle fiber is beneficial for activities that require short bursts of energy, such as sprinting or jumping.
While slow-twitch and fast-twitch muscle fibers serve different purposes, both are necessary for a well-functioning body. Slow-twitch muscle fibers help us to sustain endurance activity, while fast-twitch muscle fibers allow us to perform explosive movements.
This explosiveness generated by fast-twitch muscle fibers directly leads to more strength, speed, and power. The fact that these are the three most important elements in determining your vertical jump, should illustrate just how essential these fibers are.
How Much of Your Fast-Twitch Muscle Fibers Are Down to Genetics?
Most people have a mixture of both slow- and fast-twitch muscle fibers, although the distribution isn’t always uniform. In general, elite endurance athletes will have a higher percentage of slow-twitch fibers, while sprinters will have more fast-twitch fibers. However, there are exceptions to every rule. Some people are naturally predisposed toward one type of muscle fiber. In addition, training can also affect the distribution of muscle fibers.
For example, someone who starts as a sprinter may develop more slow-twitch muscle fibers over time as their body adapts to the demands of endurance training. The reverse is also true; an endurance athlete may develop more fast-twitch muscle fibers with explosive training. Understanding the role of each type of muscle fiber can help you create a training plan that targets your specific goals.
Although studies and research aren’t very clear yet, it’s thought that the percentage of fast-twitch muscle fibers you have is at least partially determined by genetics. This means some people are born with a natural advantage in explosive activities like jumping.
While this may be true, it’s important to remember that everyone has fast-twitch muscle fibers. Nonetheless, the difference between the average person and an elite athlete is more than just the percentage of fast-twitch fibers they have.
Can You Recruit More Fast-Twitch Muscle Fibers with Training?
You can recruit more fast-twitch muscle fibers by engaging in explosive exercises targeting these fibers. Plyometric exercises involving jumping and leaping are a great way to achieve this. In addition, resistance training by lifting heavy weights can also help to increase the percentage of fast-twitch fibers in your body. This type of training stimulates muscle motor units to activate more muscle fibers. Thus, the heavier the load, the more fast-twitch muscle fibers your body will recruit.
Whenever you work these fibers with heavy weights or explosive movements, make sure you don’t perform too many repetitions. You should aim for two to six repetitions for each exercise for the best results.
Additionally, since fast-twitch fibers deplete energy quickly and require more extended rest periods to recover, it is essential to allow adequate time for rest between sets. Typically, you should aim for at least 60 to 90 seconds of rest between sets to maximize the effectiveness of your fast-twitch fiber training regime.
How to Determine Which Muscle Fiber Is More Prevalent?
For you to truly know the amount of slow- and fast-twtich muscle fibers present in your body, an invasive muscle biopsy would be necessary.
However, you can use a different method to determine whether you are slow-twitch, fast-twitch, or somewhere in between. One such test, known as the 80% test, uses weights to measure your maximum limit and see how many reps you can perform before exhaustion.
If you have access to weights and are comfortable using them, this test is simple but effective. You will begin by determining your maximum weight limit – the heaviest weight you can lift with relative ease. Once you have established this number, try lifting weights at or around 80% of that maximum weight for as many reps as possible. The results of this test will give you a clear indication of whether your muscles are dominated by fast-twitch or slow-twitch fibers.
Overall, if you perform the 80% test and find that you find yourself struggling after only a few reps, it is likely that your muscle fibers are fast-twitch dominant and you might have more explosive power, which is going to help you in your vertical jump training. On the other hand, if you can complete far more reps than expected, it may mean that your muscles rely more on slow-twitch fibers for endurance and stamina.
Whatever the test’s outcome, knowing your muscle fiber type can help you fine-tune your workout routine to achieve optimal performance.
Can an Average Person Outperform a Genetically Gifted Athlete with Hard Work?
This question comes up a lot, and the answer to this depends on what you mean by outperforming. Are we talking about a vertical jump contest or elite basketball? Let’s assume this is about the latter.
There is no question that the vertical jump is an important factor in basketball. After all, the ability to jump high gives you a noticeable advantage, whether it’s about dunking over your opponent or blocking a scoring attempt.
However, many other factors determine success on the basketball court than simply jumping ability alone. Key skills like footwork, shooting form, and dribbling are crucial for anyone looking to play at a high level. Additionally, having a solid grasp of the game and possessing tons of experience can be significant advantages over athletes with a better vertical jump but less overall skill and game sense. And finally, players must also exhibit a level of competitiveness if they hope to succeed at a professional or collegiate level – regardless of their naturally-endowed athletic attributes.
In short, it may be true that hard work beats talent when talent fails to work hard. Still, plenty of other elements contribute just as strongly to making one athlete more successful than another in basketball and other sports involving vertical jumping.
The Truth About Vertical Jump
There is no denying that our genetic factors play a significant role in determining our potential for success. Whether talking about athletic ability, cognitive function, or physical health, our genes help shape who we are and how far we can go. This is certainly true when it comes to jumping. For example, muscle fiber type and CNS efficiency are two essential factors that help determine how high we can jump. These traits can be inherited from our parents and shaped by our environment and lifestyle throughout our lifetime.
While some people may have natural advantages when it comes to jumping, the truth is that everyone has room for improvement. Regardless of where we start or what level we have already reached, jumping higher takes hard work, commitment, and dedication. Success ultimately depends on whether or not we are willing to put in the effort necessary to achieve our goals. So if you have dreams of dunking a basketball or playing professionally one day, don’t let your genetics discourage you- with enough hard work and determination, you can reach your full potential!
Maybe not everyone can have a 30-inch vertical, much less a 40 or 50. Perhaps not everyone can play in college, must less the NBA. Nonetheless, just because something is difficult or rare does not make it impossible.
The Way You Frame Your Goal Matters the Most
Would you give up on your dream if I told you it was impossible? If that’s the case, your commitment to your goal must be weak.
But what if I told you it was possible? Would you dedicate your life to achieving it? You’ll never find out if you don’t try.
How can you tell where your physical boundaries lie if you never explore them?
Do you believe anyone in the NBA would have said, “I don’t see myself jumping more than 35 inches. I’m out,”?
Would you not be proud of yourself if your vertical jump measured 30 inches? Why wouldn’t you be proud of that? How many people can even jump that high?
Trust me, and if you put in the effort and give it your all, and come up a few inches short after years and years of training, there’s no way you will be dissatisfied with yourself.
The problem is, while genetics certainly lays a foundation for what someone may accomplish physically, I’m not sure how you’d accurately know whether or not you’re genetically gifted for this achievement. And you won’t find out until you try.
Here’s the uncomfortable truth: This will take time to find out and won’t be done quickly. It’s not something you can learn overnight, in a week, month, or even year. You may need to commit 5+ years, or even double that, to come close to your max vertical jump. And anything less than a full commitment will almost certainly spell failure from the start.
What Muscles Are Used for A Vertical Jump?
The quads, glutes, and calf muscles work together to produce the force necessary for a vertical jump. The quads are the primary movers, responsible for extending the hip and knee joints and helping straighten the leg. The glutes provide power from the back side, while the calves contribute by assisting in knee extension and rising on the toes. All of these muscles must work together for a person to generate the necessary force to jump vertically.
How To Jump Higher
There are many ways to improve your vertical jump, but it ultimately comes down to developing strength and explosiveness. Strength can be improved through weightlifting and other forms of resistance training, while explosiveness can be enhanced through plyometric exercises and explosive movements such as box jumps. A combination of strength and explosion training is often most effective in helping people see the most significant gains in their vertical jump.
Q: So, is vertical jump genetic?
A: Yes, but only to some extent.
Jumping higher is a challenge that requires dedication, hard work, and determination. However, with the right mindset and approach, everyone can accomplish things they will be proud of- regardless of their starting point or genetics. If you want to improve your vertical jump, commit to putting in the time and effort necessary to see results. And always remember that even if you don’t reach your ultimate goal, the journey will be rewarding. So what are you waiting for? Start training today!