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.
This plyometric exercise is a modified version of the original full squat, but this will be done on only one leg. What will happen is that you will have to raise one of your legs on a platform behind you to separate the other leg. Next, carry a dumbbell on both hands and bend the other leg to lower your body. Do this until the knee of the leg at your back is almost an inch from the floor, and quickly go back to your original position with force. This is a very popular drill among vertical jumping experts everywhere since it really has a great impact on muscles, especially the glutes and hamstring. This should be performed consistently and properly for 10-20 reps per set.
Actually, there are various types of plyometric drills which are helpful in building up athletic explosiveness. Some of them are listed below.
1. Jumping In Place –Performed by jumping and landing on the same spot where the jump commenced.
2. Standing Jumps – Emphasizes a single maximum exertion and repeated.
3. Hops and Jumps – An integration of the previous exercises but performed step by step.
4. Bounding – Putting too much effort on conventional running and concentrating on lifting and floating.
5. Box Drills – Integrates hops and jumps with depth jumps using a platform for landing.
6. Depth Jumps – Adding gravity and body weight to apply force opposite that of the ground. Done by dropping off from a platform to the ground, and jumping back.
In conclusion, plyometrics are great for increasing explosiveness and jumping higher.
Posted in Plyometrics
|
Tagged Plyometrics
|
The ability to jump high is a product of integrating explosive, limit, and reactive strengths. Explosive strength is the capacity to build up optimal force in the shortest possible time without the need for stretch-reflex plyometric techniques. Limit strength is the total force that you can release regardless of duration. Reactive strength, or plyometric strength, happens when muscles are extended before contraction. To elaborate more in simple terms, here they are in terms of plyometric drills.
1. Explosive Strength Drills – These drills will help you enhance your ability to make movements that are quicker and more forceful.
2. Limit Strength Drills – These drills are created to improve the muscular strength capabilities.
3. Reactive Strength Drills – These drills will aid in increasing the ability to perform movements at the shortest time possible.
Even though these drills are very critical, the most vital part of vertical jumping is consistency and perseverance.
Plyometrics when correctly done is a very efficient and effective method as it results to more significant gains. Provided below is one example of a good plyometric drill.
Overhead throws need a wall, or another individual, and a medicine ball or basketball. Start by moving as you face the wall directly in front at a safe distance, the ball in your hands and firmly grasped with you arms extended above your head. Stand properly so that you have enough balance to sustain the whole set. This can be done by standing on your feet and separate each foot for about a shoulder-width apart, and one foot should be ahead of the other. If you are already prepared, extend your arms in front explosively, which would lead to the ball being thrown off the wall with all the force you applied. Then, catch the ball as it returns after bouncing and go back to you original position. Instantaneously do the whole procedure over again.
Vertical leap ability relies on a certain concept or theory called plyometrics. This term is defined as a type or group of exercise/s that provides quick and explosive movements and enhances the functions of the nervous system. It includes the loading and contracting of a muscle in rapid successions, which combines to give off strength and power.
The actions or movements strengthens the muscular tissues and teaches muscle nerve memories for easy adoption of a particular pattern to use the maximum potential of a specified movement. Vertical jumping involves an individual who will have to train in a particular manner to optimize his vertical leap’s height. When you get used to it, you can quickly improve you vertical leap ability.
Vertical leap ability also presents advantages when you are engaged in other sports. Higher levels of vertical leaps can actually produce powerful and instantaneous explosive power. You can cover short distances at a gradually increasing speed.
One of the best programs to increase your vertical jump is Jacob Hiller’s Jump Manual.
Here are simple steps to follow and enjoy the benefits of having a higher vertical leap:
1. Understand that every individual has his own limit thereof which any effort won’t make any change. Maximum potential can only be obtained through a proper training program.
2. Concentrate on the most important muscle groups that will enable you to increase vertical leap, which include your core and quad muscles.
3. Start with low capacity exercises and never jumpstart the training by bypassing essential exercises and proceeding to more advanced workouts.
4. Always perform your exercises in between daily activities. This provides ease of doing the exercises.
Keep in mind that you have to perform warm ups and stretches before undergoing serious workout to avoid risks of injury and help you improve vertical leap. Muscle stretching enables you to optimize your workout since muscles will be a little loose.
Lots of athletes and sports enthusiasts are looking for ways on how to jump higher to help bring more sparks in their field, but they end up getting only a feeble amount of improvement on their vertical. Vertical leap training is usually performed in a hasty manner, which does not actually help athletes in understanding the major aspects of the training – strength and power.
1. Strength is the amount of force you can readily give off instantaneously.
2. Power is the speed of drawing strength to perform a given function.
Always keep in mind that vertical leaps would not be possible without these key factors. There is nothing much you can do if you cannot grasp the concept of vertical leaps before going through the training.
Vertical leap training is not exclusive for athletes only, even older people have found interest on using it as a tool for getting fit. Vertical leap improvement actually boosts your confidence and total personality along with the advantage of higher vertical jumps.
A few common exercises are available that can help you improve your vertical leap ability considerably. For common teens, you are at the most excellent period for different fitness exercises to increase vertical leap. But for older individuals, the high risk of injury is an inevitable form of limitation. They are highly advised to read and follow the proper procedure and get the assistance of a professional trainer or instructor.
There are a lot of training programs for vertical leap ability improvement, and you are free to choose the one that is most suitable for you. Training programs like these are tailored to satisfy your particular requirements. Even athletes can actually get something beneficial from it. However, it is best to seek the advice of your doctor for optimum performance at full potential.
