Jump height can be a game-changer across multiple sports, from volleyball and basketball to track and field. The Vertec Jump Trainer is the top tool for athletes and coaches to measure and improve vertical jump performance. Sports Imports partnered with Kyle Keese, Director of Strength and Conditioning at Denton Guyer High School, to bring you three effective Vertec jump drills that help athletes unlock their explosive potential.
About Kyle Keese
Kyle Keese has been the Director of Strength and Conditioning at Denton Guyer High School since 2007. During his tenure, he has helped guide his athletes to two Texas football state titles and countless personal records. With a background in exercise science and a USA Weightlifting Level 1 certification, Keese’s expertise in strength training and conditioning has transformed athletic performance for students in multiple sports. Named Southwest Region Coach of the Year by the National High School Strength Coaches Association in 2019, Keese’s knowledge and specialized training programs focus on building strength, power, and speed—essential for increasing vertical jump performance. Whether you’re training for volleyball, basketball, football, or other high-intensity sports, Keese’s Vertec drills are designed to maximize vertical leap potential.
Athlete jump testing with the Vertec in a Denton, Texas gym
Drill 1: No Step Countermovement Vertical Jump
Purpose: Measures lower body power using a double-arm counter-movement, without a preliminary step.
Position of Vertec: Place on the athlete’s dominant hand side, on a non-slick surface.
Athlete Position: Position the athlete so the arm on their dominant side aligns naturally with the outer vanes.
Drill Execution:
The athlete stands tall, then quickly hinges at the hip and bends the knees while swinging both arms back.
Upon take-off, the athlete should aim to touch the vanes gently without aggressively hitting them.
Landing should be controlled and in the starting position to ensure stability.
Drill 2: No Step Non-Countermovement Vertical Jump
Purpose: Measures lower body power without a counter-movement or preliminary step, isolating pure leg strength.
Position of Vertec: Place on the dominant hand side, on a non-slick surface.
Athlete Position: Align the athlete so their outreached arm intersects naturally with the outer vanes.
Drill Execution:
The athlete prepares as in Drill One but extends only one arm forcefully forward.
The take-off and landing positions should remain consistent, ensuring minimal movement upon landing.
Drill 3: Three-Step Approach Vertical Jump
Purpose: Measures lower body power with a three-step approach, commonly used in sports like volleyball and basketball.
Position of Vertec: Place on the dominant hand side, on a non-slick surface.
Athlete Position: Position the athlete to allow a three-step approach ending with a two-foot take-off.
Drill Execution:
The athlete begins with a step from the foot opposite their dominant hand, using a double-leg take-off.
As the athlete jumps, they extend their hips and knees, forcefully swinging both arms forward to reach the outer vanes.
The Vertec Jump Trainer is a versatile tool that provides measurable data to track an athlete’s jump progress. Its adjustable vanes and precise design make it ideal for both testing and training athletes’ vertical leap across various sports. The Vertec’s portability and adaptability have made it the top choice for strength and conditioning coaches across the country. From training high school athletes to the NFL combine, the Vertec Jump Trainer offers unparalleled benefits. With drills like those provided by Kyle Keese, athletes can build power, improve explosive strength, and track their vertical progress consistently.
Vertec Drills to Transform Your Jump Game
No Step Countermovement Vertical Jump: Measures lower body power with a double-arm swing. Ensures controlled take-off and landing, enhancing vertical power.
No Step Non-Countermovement Vertical Jump: Isolates leg strength by limiting arm movement. Trains athletes for stability and explosive power.
Three-Step Approach Vertical Jump: Emulates sports-specific jumps with a running start. Improves coordination, timing, and peak vertical leap.
