The 80/20 Rule Of Vertical Jump Training

The 80/20 rule, also known as the Pareto Principle, is CRUCIAL  in vertical jump training.

It states that for many events, roughly 80% of the effects come from 20% of the causes.

This applies to EVERYTHING in life.

Let’s look at a few examples:

  • In the world, 80% of the total wealth is owned by 20% of the people.
  • In business, 80% of your sales come from 20% of your salesmen.
  • In a basketball game, 80% of the points are scored by 20% of the players.

The list goes on and on.

You get the point…

So What The Heck Does This Have To Do With Vertical Jump Training?

The 80/20 rule is crucial in vertical jump training, because it means that 80% of your results will come from 20% of the exercises you perform.

Think about that for a moment…

80% percent of your vertical jump gains will come from 20% of the exercises you perform. Exercise selection is therefore extremely important if you want to increase your vertical jump. Exercise QUALITY is much more important that exercise QUANTITY.

In other words, only perform the best vertical jump exercises if you want to see great results in your training.

Let’s look at a real life example.

Tom is a high school basketball player starting a vertical jump program.

His training consists of 10 exercises, and after completing the progam, he improves his vertical jump by 10 inches.

According to the 80/20 rule, 2 exercises contributed to an 8 inch increase in his vertical jump!

This means that the other 8 exercises were bad vertical jump exercises because they only resulted in a combined 2 inch increase in his vertical.

The 8 exercises were basically a waste of time and energy.

But Dan, 2 inches is still great! How can that be a waste of time?

I’m sure that’s what you’re thinking right now, and I’ll tell you why.

Instead of Tom doing 2 great exercises and 8 bad ones, what if he just dropped the 8?

If he did, he would only have to perform 2 great exercises per training session.

This will be beneficial to him in several ways:

  1. He will be more motivated to work out, because he only has to do 2 exercises instead of 10.
  2. He will be able to train at a higher level of intensity, ensuring better vertical jump gains.
  3. He will be able to finish the workouts faster, saving lots of time.
  4. He will prevent overtraining and recover faster between workouts.
  5. Overall, he will see better gains in his vertical by performing 2 great exercises rather than 10 great+bad ones.

As you can see, by simply cutting out 8 exercises, Tom would get so many benefits, and see better results.

Now, what if he added 2 more great exercises for a total of 4 great exercises?

His vertical leap gains will be off the charts!

My main point is this:

If you want to see great gains in your vertical jump, you need to focus on the great exercises and stay away from bad exercises.

To see a list of the best vertical jump exercises that you can immediately add to your workouts and see instant results, click here.

If you want to use a proven vertical jump program to take your vert to the next level, get the Jump Manual.

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10 Responses to “The 80/20 Rule Of Vertical Jump Training”

  1. Chris Says:

    But how can we find out which exercises are the exercises giving us 80% of our results?


    • James Says:

      squats, bulgarian squats, and stepups are the best bang for your buck exercises, But if you do them all then it would be overtraining the hamstrings and not getting workouts in the quads and calfs which are quite important as well. I think the way in which you workout has way more effect on your VJ than anything else.


  2. Jack Says:

    Hey Dan,

    I’m coming back from my sprained ankle and I’m like 100% healthy now. Since from my injury I can’t grab the rim no more or dunk :( how can I regain my vert.


    • Doug Says:

      you gotta stretch that ankle to regain flexibility and remove scar tissue. The more flexible that ankle the better chance you have of being explosive when you take off.


  3. Dean Says:

    How can we tell which ones are the most contributing?


  4. Arin Says:

    i think i already have my 80/20 workouts figured out. but just in case, what to exercises would be benificial?


  5. Curran Says:

    I think this is great I have a jumprope, boxes, and leg weights at home so I’ll use this 20/80 thing


  6. Matthew Thomsen Says:

    who here thinks that cookies are good? i love cookies. cookies makes me STRONG. i like cookie monster.


  7. dylan Says:

    u have to to toe raises



  1. The #1 Vertical Jump Training Rule Nobody Knows About | Vertical Jump Zone - October 6, 2009

    [...] gave to birth what is today called the 80/20 rule, or the Pareto [...]

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