Approach Jump (Vertical)

ExtrasBW

A vertical jump preceded by a short run-up or step approach, converting horizontal momentum into vertical height — mirrors basketball/volleyball jumping mechanics more closely than a static vertical jump.

Demo: NSCA education series

Sets

3

Reps

3-4

Rest

1:30

Contraindications

Avoid with ankle/knee instability. Requires adequate space and solid standing vertical jump competency first.

Setup

Mark a 2-3 step approach lane leading to the jump takeoff point.

Execution

  1. 1Take 2-3 controlled approach steps building momentum
  2. 2Plant the final step(s) to convert horizontal speed into vertical lift
  3. 3Swing arms aggressively upward on takeoff
  4. 4Extend hips, knees, ankles fully at peak jump
  5. 5Land under control, absorbing with bent knees

Key cues

  • Controlled approach, not a sprint
  • Plant and explode up on the last step
  • Arms drive up hard
  • Stick the landing

Common faults

  • Approach too fast, losing control of the plant
  • Converting too much horizontal momentum into forward travel instead of height
  • Weak arm swing on takeoff
  • Landing off-balance due to approach speed

Tweaks

  • Vary approach step count (1-step vs 3-step) to match sport demands
  • Test against a wall mark for height tracking
  • Add a single-leg takeoff variant for basketball-style mechanics

Regressions

Standing Vertical Jump

Progressions

Depth Jump (to Box or Floor)

Muscles

Primary: Quadriceps, Glutes, Calves

Secondary: Hamstrings, Core, Shoulders

Notes

Primary energy system: alactic. More sport-specific than the static vertical jump since most athletic jumps occur off an approach, not a static start.

Sources

Attribution: Juggernaut Training Systems