WBV – for improving jump heigth in dance
If you’re looking for an effective, efficient, and diverse short-term intervention to improve jump height, Whole-Body Vibration (WBV) training is a proven method. Research among elite athletes and dancers shows that WBV enhances strength, power, and flexibility. Even two sessions per week, lasting just 10 minutes, can significantly activate key muscle groups essential for jump performance—such as the quadriceps, medial gastrocnemius, rectus femoris, biceps femoris, tibialis anterior, iliocostalis, and rectus abdominis—leading to measurable improvements in vertical jump height.
In this blog, I’ll share recent research findings and outline the exercises used in WBV interventions.
What is Whole-Body Vibration (WBV)?
WBV is a low-impact training method that uses a vibration platform to stimulate muscles. Numerous studies in exercise science highlight its potential to improve strength, power, and flexibility (Wyon, M., Guinan, D. & Hawkey, A. 2010). WBV is often recommended as a supplement to traditional training for athletes and dancers (Yoon).
The mechanism behind WBV lies in neuromuscular facilitation. Vibrations activate muscle spindles, exciting motor neurons and triggering the tonic vibration reflex—a rapid contraction of motor units. This process improves maximum voluntary contraction, especially when combined with strength training. These benefits are linked to motor-unit synchronization and the recruitment of previously inactive motor units (Wyon, et al. 2010).
How Does a WBV Machine Work?
A WBV machine consists of a vibration platform that generates oscillating or vertical vibrations. Its effectiveness depends on factors such as:
- Type of vibration: Oscillating vs. vertical
- Frequency: Typically 15–60 Hz
- Amplitude: Usually 1–15 mm
- Acceleration: Influences muscle activation
Most platforms use sinusoidal vertical vibrations with adjustable settings (Yoon., Kang., Kim., Won., Park., Seo., Ko, & Kim. 2022.).
Research on WBV and Jump Height
Several short-term studies (10 days to 6 weeks) show significant improvements in jump performance after WBV interventions. For example:
- A 10-day protocol involving squats on a vibrating platform improved vertical jump height.
- A 3-week intervention enhanced muscular performance and flexibility (Wyon, et al. 2010).
Acute WBV exposure also boosts countermovement jump (CMJ), squat jump, knee extensor power, and muscle activity (Jones, 2014). WBV improves strength, balance, and flexibility, making it ideal for dancers who often lack supplemental fitness training (Yoon, et al. 2022). WBV training positively impacts vertical jump height due to several neuromuscular adaptations. These include the excitation of the primary endings of muscle spindles, which stimulate increased discharge of alpha motor neurons, and the activation of Golgi tendon organs, which reduce inhibition of muscle action. Additionally, the similarity of biological mechanisms in vibration training and the recruitment of high-threshold motor units contribute to these benefits. (Wyon, et al. 2010.)
Even minimal exposure—two 5-minute sessions per week—can stimulate adaptation (Wyon, et al. 2010). This may be because, although dancers perform a significant amount of jumping as part of their training, few engage in supplemental fitness training that could lead to physiological adaptation. (Wyon, et al. 2010.)
Muscle groups involved in the WBV intervention
In Bellver’s trial, the WBV protocol consisted of performing four sets of 45 seconds each, with a 1-minute recovery between sets. While standing on the platform, subjects performed a maximal voluntary isometric contraction of the knee extensors twice, with the knee joint angle at 90° and a frequency of 35-40 Hz. The WBV intervention was conducted only twice a week, resulting in a total training time of just 8 minutes per week (Bellver., Drobnic., Jovell., Ferrer-Roca., Abalos., Del Rio & Trilla. 2021).
Yoon explains that the squat exercise is particularly effective on Whole Body Vibration (WBV) because it engages multiple muscle groups simultaneously. The vibrations enhance the effectiveness of static squat exercises by increasing muscle activation through the tonic vibration reflex and eccentric contractions. When performing a static squat on a vibration machine, various muscles are engaged due to the nature of the exercise and the impact of the vibrations. The activation of muscles such as the quadriceps, medial gastrocnemius (mGCM), rectus femoris (RF), biceps femoris (BF), tibialis anterior (TA), iliocostalis, and rectus abdominis helps improve muscle strength, power, and endurance. (Yoon, et al. 2022.)
- Quadriceps: The quadriceps are the primary muscles used in squats. They are responsible for extending the knee and are heavily engaged during the squat position. The vibrations cause small additional stretches in the already contracted quadriceps, leading to eccentric contractions. This helps in enhancing muscle activation and strength.
- Medial Gastrocnemius (mGCM): This muscle, located in the calf, is associated with the Achilles tendon. During the isometric phase of the squat, the mGCM is significantly affected by the vibrations. The tonic vibration reflex activates the mGCM, which helps in improving muscle power and endurance.
- Rectus Femoris (RF) and Biceps Femoris (BF): These muscles are part of the quadriceps and hamstrings, respectively. Knee flexion during the squat reduces the transmission of vibrations to these muscles, but they are still involved in maintaining the squat position and contributing to overall muscle activation.
- Tibialis Anterior (TA): Although the TA is less affected by vibrations compared to the mGCM, it still plays a role in stabilizing the lower leg during the squat. The reciprocal inhibition caused by the activation of the mGCM can partially cancel out the activation of the TA.
- Iliocostalis and Rectus Abdominis: These muscle contribute to core stability during the squat. Core muscles help maintain proper posture and balance during the exercise. (Yoon, et al. 2022.)
Progressive Overload WBV Training Exercises
The following exercises are commonly used in WBV protocols to improve jump height, muscle activation, and power. Each exercise varies by movement type, amplitude, and frequency:
- D = Dynamic hold
- SH = Static hold
- Low/High = WBV amplitude
- 30/40 = WBV frequency (Hz)
- Sets: 2–4 × 30 seconds
Lower Body
- Parallel Squat (D; Low; 30 Hz; 4 × 30 s)
- Parallel Squat (D; High; 40 Hz; 4 × 30 s)
- Squat Hold 90° (SH; High; 40 Hz; 4 × 30 s)
- Split Squat (D; High; 40 Hz; 2 × 30 s each leg)
- Split Squat Hold 90° (SH; High; 40 Hz; 2 × 30 s each leg)
Upper Body & Core
- Triceps Dip 90° (SH; Low; 30 Hz; 4 × 30 s)
- Front Plank (Elbows 90°) (SH; Low; 30 Hz; 4 × 30 s)
- Push-Up (D; Low; 30 Hz; 4 × 30 s)
- Modified Push-Up (D; Low; 30 Hz; 4 × 30 s)
Precautions: Professional Guidance is Essential
Research emphasizes the importance of professional supervision when performing WBV exercises. Correct alignment and posture are critical for both safety and optimal results. (Yoon, et al. 2022.) Therefore, I strongly advise against attempting these exercises without guidance from a qualified physician or certified trainer.
A professional should:
- Assess your suitability for WBV training.
- Ensure proper technique, such as correct squat position and safe intervals between repetitions.
- Monitor intensity and progression to prevent overload.
Whole-Body Vibration Training (WBVT) places a greater load on muscles compared to conventional exercise, which can lead to muscle soreness and potentially hinder ongoing training (Yoon, et al. 2022). Recovery becomes especially important for untrained individuals, as WBV increases metabolic stress and accelerates energy consumption, producing higher levels of lactic acid and hydrogen ions.
For these reasons, unsupervised WBV training carries a risk of injury, particularly if technique is incorrect.
conclusion
Scientific research confirms that Whole-Body Vibration (WBV) is a highly effective and modern training method widely used by athletes to improve power, strength, flexibility, and performance metrics such as countermovement jump (CMJ), squat jump, knee extensor power, and knee extensor strength. WBV is short-term, low-impact, and time-efficient, making it an excellent option for dancers with demanding schedules.
Although WBV exercises are relatively simple to perform, the intensity of vibration load on muscles requires professional supervision to prevent injuries and overtraining. Proper technique and recovery are essential for safe and effective results.
Dancers often perform frequent jumps but rarely engage in supplemental strength training that promotes physiological adaptation. WBV bridges this gap by enhancing neuromuscular efficiency, motor-unit recruitment, and core stability, all of which contribute to higher, more controlled jumps.
References:
Bellver, M., Drobnic, F., Jovell, E., Ferrer-Roca, V., Abalos, X., Del Rio, L. & Trilla, A. 2021. Jumping rope and whole-body vibration effects on bone values in Olympic artistic swimmers. Journal of bone and mineral metabolism, 39 (5), 858–867. URL: https://doi.org/10.1007/s00774-021-01224-3. Accessed 29.9.2024.
Jones, M. T. 2014. Progressive-Overload Whole-Body Vibration Training as Part of Periodized, Off-season Strength Training in Trained Women Athletes. Journal of Strength & Conditioning, 28 (9), 2461–2469. URL: https://doi.org/10.1519/jsc.0000000000000571. Accessed 25.9.2024.
Wyon, M., Guinan, D. & Hawkey, A. 2010. Whole-body vibration training increases vertical jump height in a dance population. Journal of strength and conditioning research, 24 (3), 866–870. URL: https://doi.org/10.1519/jsc.0b013e3181c7c640. Accessed 29.1.2025.
Yoon, J.-Y., Kang, S.-R., Kim, H.-S., Won, Y. H., Park, S.-H., Seo, J.-H., Ko, M.- H. & Kim, G.-W. 2022. Effects of Low-Frequency Whole-Body Vibration on Muscle Activation, Fatigue, and Oxygen Consumption in Healthy Young Adults: A singleGroup Repeated-Measures Controlled Trial. Journal of Sport Rehabilitation, 31 (8), 984–992. URL: https://doi.org/10.1123/jsr.2021-0170. Accessed 25.9.2024.
