Physical Preparation Podcast · Mike Robertson

Joel Smith on the Keys to Unlocking an Elite Vertical Jump

·1 hr 10 min·6 clips

A study found athletes who tried 200 ways to throw shot put blew away those coached on ideal technique.

This episode features Joel Smith, founder of Just Fly Sports and host of the Just Fly Performance Podcast, discussing vertical jump training with host Mike Robertson. Smith is a coach with nearly two decades of experience specializing in speed and explosiveness, and his personal passion for jumping began in childhood. The conversation focuses on the biomechanical and coaching differences between one-leg and two-leg jumping techniques. Smith explains that a successful one-leg jump is a continuation of the gait cycle, closely related to skipping and best suited for taller, longer-limbed athletes. He contrasts this with the running two-leg jump, which he describes as a complex blend of a standing vertical, a change of direction, and rotational agility. Smith references the "Vert Trainer" used by dunk camp organizer Andy Nicholson and uses the example of world-record shot putter Ryan Crouser to illustrate the powerful rotational energy elite two-foot jumpers generate. He cites learning research involving shot put, where a group exploring 260 throwing variations outperformed a group coached on ideal technique. A key insight is that effective two-leg jumping often doesn't fully develop in youth until they gain experience in sports requiring agility, like flag football or volleyball. Smith argues against over-coaching, advocating instead for "differential learning" through gamified drills and exploration. He suggests circuits that combine running jumps, depth jumps, medicine ball throws, and change-of-direction drills to help athletes organically discover optimal movement. For technique, Smith identifies a common mistake: a linear, front-to-back arm swing instead of a rotational, "bird-like" flapping motion that creates elastic energy. He recommends drills like backward jump roping and using a flow rope to cultivate this rotational arm action. Smith emphasizes that an athlete's skeleton and "infrasternal angle" predispose them to being better one-leg or two-leg jumpers, and over-strengthening a narrow-framed jumper can compress their ability to expand at the plant. The tone is highly conversational and educational, blending personal anecdotes with practical coaching frameworks. This episode is ideal for strength coaches and trainers seeking nuanced, exploration-based methods for athletic development, while those looking for rigid, prescriptive programming might find it less applicable.

As heard by us

A practical, coach-minded look at vertical jump training and the mechanics behind a higher takeoff.

The episode follows Joel Smith and Mike Robertson as they work through the mechanics of vertical jump training and what actually helps an athlete get higher off the floor.

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Why you'd press play

Want to coach a higher vertical without flattening the athlete?

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