No Bars in the Choice of the Vertical Training Programs
The study shows that stretching the hip flexors before the vertical jump produces a slight advantage, take advantage of it.
Lift Heavy Before
It is based on taking advantage of the so-called post-activation potentiation: by applying a short and high load to the muscle, it increases its immediate power. How to apply the PAP to improve the score in a test? It is easy, according to this study. Perform a series of 4-5 squat repetitions, using 70-90% of your 1RM. Wait 4-8 minutes and try your jump. There the vertical training program really comes useful.
If you use 70% of your 1RM the peak performance will be closer to 4 minutes, and closer to 8 minutes if you opt for 90% of your 1 RM. Why this window of 4-8 minutes? The potentiation is maximum if you let a few minutes pass so that fatigue disappears. But if you wait more than 10-12 minutes the potentiation disappears.
Empowerment Post Activation
Ideally, experiment to find what works best for you. The hard part: access to a squat rack and be able to perform the test at the exact moment.
Sports training and physical preparation to increase their performance should be directed according to the