One of the most effective methods to improve VJP is the combination of PT with WT, which takes advantage of the enhancement of maximal dynamic force through WT and the positive effects of PT on speed and force of muscle contraction through its specific effect on type II fibers. WT improve muscular force, velocity, power output, and RFD during jumping on a force plate, muscle hypertrophy and neural adaptations. PT enhances muscular force, the rate of force development (RFD), muscular power, muscle contraction velocity, cross-sectional area (CSA), muscle stiffness allowing greater storage and release of elastic energy. This study aims to review the main methods used to improve vertical jump performance (VJP).Īlthough many training routines have been proposed, these can be grouped into four main categories: plyometric training (PT), weight training (WT), whole body vibration training (VT) and electromyostimulation training (ET).
