A July 2016 study published in JSCR found a strong relationship between eccentric strength (peak and relative force), and more importantly, eccentric strength to body weight ratio and jump height. Eccentric simply means the lowering portion of a lift, for example the lowering portion of a squat. The reason that being stronger on the lowering portion of a lift is important depends on the nature of the movement. The vertical jump is considered a plyometric movement, it elicits a stretch reflex in your muscles. As you lower your body, the quadriceps are stretched rapidly and then respond by producing greater force. Being stronger eccentrically is thought to keep more cross-bridges (think of this as more muscle ready to fire) which results in more concentric strength early in the movement. This is exactly what I am talking about when we discuss the importance of early rate of force development.
What are some ways to develop eccentric strength?
Don’t worry I got you covered in a comprehensive guide to the vertical jump
Over-speed eccentrics, CMJ’s, Eccentric Squats, Drop Jumps are all great ways to develop eccentric strength (especially in the quads for bilateral jumpers, single leg jumpers also need a lot of eccentric hamstring strength)
- Bridgeman, Lee A., Michael R. Mcguigan, Nicholas D. Gill, and Deborah K. Dulson. “Relationships Between Concentric and Eccentric Strength and Countermovement Jump Performance in Resistance Trained Men.”Journal of Strength and Conditioning Research (2016): 1. Full text here: http://journals.lww.com/nsca-jscr/Abstract/publishahead/Relationships_Between_Concentric_and_Eccentric.96377.aspx
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