One of the most thrilling parts of a basketball game is the slam dunking part, which is a skill most players want to reach. Never listen to other people who are discouraging your dreams of attaining that high vertical leap. You might have done your share of vertical leap training yourself only to discover the little added inches after months of arduous and intense workout. Well, maybe all you need is to change your approach mentally in order to thrust you up and do some dunking yourself.
By this time, plenty of people would have left the notion that vertical leap ability is something definitely genetic. You will less likely hear an individual who will say with absolute certainty that you will never get higher vertical jumps because your parents and relatives have short verticals. So be confident with yourself and trust your trainer or training program in order to have the right mentality in achieving you goal. Of course, you should do research and study your best option first, and choose the most suitable training program for your body.
Plyometrics is used in weight training such that the stretch-shortening cycle (SSC) of muscles is taken advantage of to improve reflex. Concisely, the whole process happens rapidly through the contraction and expansion of muscle fibers opposing resistance. In some cases, a weighted object is applied, but other cases use body weight through jumps.
If you use plyometrics in weight training, you will have the ability to produce greater speed and concentrate on optimal power rather than strength. This signifies that the muscular force of contraction is generated at the shortest possible time. A good example is the rapid development of a boxer’s punch or the increase of vertical jumps in basketball. It is best to look after your safety when doing plyometrics because it has the greatest impact to the joints and tendons in contrast to other forms of exercise.
That’s how to jump higher!
If you really are interested in plyometrics, you need to have the proper mindset, strength, and body conditioning.
Listed below are some tips that will assist you to increase your vertical jump.
- It is highly recommended that you reduce the time needed for ground contact during each repetition. It effectively enhances your reactive strength and achieves the optimal results.
- Take gradual steps and start on low reps.
- Strength development is best achieved through squats. Take the necessary precaution by making sure that you can squat 1.5 times your body weight at minimum before you get involved with plyometric training. Plyometrics is very risky and it is best to meet the requirements first, esp. with strength.
- Do not impose too much training on your body because it might lead to major physical problems. Your nervous system takes up most, if not all, of the impact brought by plyometrics. This implies that the body can be subjected to more stress compared to conventional exercises. This is also the main reason why you over train. The nervous system needs one day to fully recover, so the ideal number of plyometric training per week is three.
The whole scheme of plyometric training is established on the reality that you are required to make the shortest period of time when in contact with the ground during jumps. This certainly increases your leg power and leads to a significant improvement in vertical jump. Simply put, this allows you to have the speed and strength needed for explosive verticals.
Actually, this technique is rather vital for basketball players since this program requires a lot of jumping, which supplies the needed verticals in the game. Vertical jumps or leaps are the foundation of sports such as basketball, diving, gymnastics, and volleyball.
Most athletes would begin training by hiring a plyometric expert. Remember that too much training is bad for your muscles because you might tear them, and perform warm ups and stretches to avoid the risk of injury.
Learn more about plyometrics.
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Plyometrics are brief and intense bursts of energy drawn out to be used to stimulate those very high verticals. In reality, plyometrics is a very powerful training method created to induce rapid and dominant movements. Plyometrics usually involves exercises such as bounces, hops, and jumps. It also assists in the build up and development of endurance, muscle mass, speed, and strength.
Plyometrics training is also a viable method to help enhance the progress of the course. If you get trapped in reducing excess fat, try integrating plyometric routines in your program even just for a week, or try an intense interval training program.
It is highly recommended that your body is prepared to undergo plyometrics to avoid injury. The best time to begin is when you are able to do squats that are 1.5 times you normal bodyweight. This enhances the support given by your knees during jumps.
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Because of the intense and strenuous nature of plyometrics, it is highly advised that only athletes should undergo this kind of training. Plyometric training is all about explosiveness, so there is a very high risk of hurting yourself. Thus, there are precautions that are vital to keeping your body safe.
Here are some necessary precautions that you need to consider to avoid injury:
- Use footwear that can aptly support your ankles and have excellent soles.
- Keep in mind that the body needs proper preparation for intense training, so stretches are necessary.
- Start you training with simple exercises and increase the difficulty level on a weekly or monthly basis.
- Never include weights if you have just started.
- The best surfaces to train on are the smoothest ones.
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The experts in the science of exercise have varied beliefs when it comes to plyometrics. However, most of them would consent that when performed properly, this training is absolutely harmless. The American College of Sports Medicine (ACSM) assured that plyometrics is useful, exciting, and secure for adolescents and adult athletes only if done correctly.
Another institution, the American Council on Fitness and National Strength and Conditioning Association, also urges athletes to undergo plyometric training. But, they said that it should be performed right, and under the company of a plyometric trainer.
It goes without saying that a very secure landing technique is the most important aspect of a successful and secure plyometric training program. You must use your whole foot when you are landing on a large even surface to reduce contact with the joints. Avoiding all sorts of twisting or knee movements to the side can also result to a better landing.
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The most efficient method to increase vertical leap is impractical and impossible if your only focus on one method. A single method for having the best result is not realistic. The best way for you to achieve this is to integrate various exercises since vertical jumps and leaps are somewhat difficult to reach. Undoubtedly, plyometrics will let you have the means and conditioning to reach your full potential. One good example of an effective plyometric drill is the depth jump, and it is done like this:
- Start by standing on a plyometric box with your toes on the edge, and feet hip-width apart from each other.
- Get down from the box and land using both feet.
- Explode upwards and extend both of your hands up. Make sure that your jump is vertical, and you body should be unparallel to the floor.
- Land as softly as you can and reduce your contact time with the floor.
- For a more challenging workout, add more inches to your box’s height.
- Lateral Hurdle Jumps. It is an efficient plyometric training activity. You must stand near the object that you are going to hop over. While raising your knees, jump vertically and laterally. Ensure that you’ll land in both your feet before you hop towards another direction on top of the obstacle. In executing this activity, it’s vital to have no hesitation in between jumps. You must also stop dropping into a squatting position.
- Single Leg Lateral Jumps. Stand on your right leg. Put your hands on your waist or rest them on your side. Then, jump towards the right side while maintaining your equilibrium. Jump back to your initial position. Increase the difficulty of this plyometric training activity by putting an object on the floor like a rope.
- Single Leg Tuck Jump. This is a variation of Tuck Jump. You’ll only use one leg on this. You must quickly jump as you land. Minimize the duration of the ground contact and execute the hop for the similar leg. After some rest, switch legs and do repetitions. This kind of exercise is helpful for basketball players because it will help improve takeoff using a single foot.
Here are some more plyometric drills.
As you perform various vertical jump exercises, it is vital to have them in the order of ascending intensity or difficulty. Doing it this way will ensure your safety and lessen the risk of injury as you prepare your muscles for the harder drills such as:
1. Depth Jump – Look for about one foot high and go on top of it. Jump off the box and bend your knees as you touch the ground. Then, immediately jump as high as you can. This way, you are converting the stored energy that you accumulated as you touched the ground so that you can jump higher and with more power than the standard jump.
2. Rim Jump – Put your arms on your sides while standing straight, jump up vertically and make attempts on reaching the hoop using one hand only. Do this over and over again until you get tired.
Even though plyometric training is vital in vertical jump training programs, it must be integrated with strength training as well. Strength training is critical since it helps build up your body for optimal strength, which does not rely on time. In simple terms, the stronger an individual is, the higher his/her vertical jumps will be. Just imagine that strength is the horsepower capacity that a body possesses. The major thing to remember is that even though plyometrics and strength training must be combined, they need to be used properly for a certain individual. A few individuals usually find more results if they undergo more strength related programs and the same goes for others who take plyometrics. The point is that it all boils down to an athlete’s unique body characteristics.
