Dog House Sports » Plyometric Drills

Great Plyometric Drills: Depth Jumps

James — Mon, 05 Jul 2010 22:07:37 +0000

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.

The Classification of Plyometric Drills

James — Tue, 15 Jun 2010 22:21:06 +0000

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.

Plyometric Drills – Overhead Throws

James — Tue, 15 Jun 2010 22:17:30 +0000

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.