18 & Under World 100s
Illinois Swimming
Level 3
Excellence 200

3 Event-Specific Benefits of Vertical Jump Training for Swimmers

David Stephens

3 Event-Specific Benefits of Vertical Jump Training for Swimmers

  1. Faster Starts in Sprint Events (50m & 100m Freestyle/Butterfly/Backstroke)
    Vertical jump training improves explosive leg power, directly translating to quicker reaction times and more powerful block starts—crucial in short-distance races where every hundredth of a second matters.

 

  1. Stronger Wall Push-Offs in Flip Turns (All Strokes, 100m–400m Events)
    Enhanced leg strength and force production from vertical jump work lead to more powerful and efficient push-offs, helping swimmers maintain speed through turns in mid- to long-distance events.

 

  1. Improved Streamline and Underwater Kicks (200m IM, Butterfly, Backstroke)
    Vertical jump training builds posterior chain strength—especially glutes and hamstrings—which supports a stronger dolphin kick and better body alignment off the start and each turn.