The Vertical Jump Improvement Framework

Improve vertical jump height

Vertical Jump Power Training Plyometrics

Problem it solves

The Vertical Jump Improvement Framework solves the gap between potential and actual performance by providing a structured approach to measuring, improving, and sustaining high output.

Best for

Individuals seeking to improve vertical jump height and power

Not ideal for

Those with pre-existing knee or hip injuries

Overview

Why this framework exists

The Vertical Jump Improvement Framework is a structured approach to improving vertical jump height, developed by Joe DeFranco. It involves a series of exercises and drills to improve power, strength, and technique, and provides a framework for achieving significant gains in vertical jump height.

Core principles

3 total

Improve power and strength through targeted exercises and drills
Focus on proper technique and form to maximize vertical jump height
Use plyometric training to enhance power and explosiveness

Steps

3 steps

Assess Current Vertical Jump Height
Use a Vertec or other assessment tool to determine current vertical jump height.
Pro tipUse a qualified coach or trainer to administer the assessment
WarningAvoid self-assessment or using unqualified individuals
Develop a Training Plan
Use the Vertical Jump Improvement Framework to develop a training plan that addresses power, strength, and technique.
Pro tipFocus on exercises and drills that target the legs, hips, and core
WarningAvoid using exercises that exacerbate existing limitations or imbalances
Implement the Training Plan
Implement the training plan and progress gradually, using exercises and drills to improve power, strength, and technique.
Pro tipUse a qualified coach or trainer to guide the training process
WarningAvoid rushing through the training process or sacrificing form for speed

Checklist

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Assess current vertical jump height using a Vertec or other assessment tool
Develop a comprehensive training plan that addresses power, strength, and technique
Implement the training plan and progress gradually
Focus on exercises and drills that target the legs, hips, and core

Examples

2 cases

Joe DeFranco's Athletes

Joe DeFranco's athletes have achieved significant improvements in vertical jump height using the Vertical Jump Improvement Framework.

OutcomeImproved athletic performance and enhanced power and explosiveness

Timothy Ferriss's Experience

Timothy Ferriss used the Vertical Jump Improvement Framework to improve his own vertical jump height, and achieved significant gains in a short period.

OutcomeImproved vertical jump height, power, and explosiveness