Increase
Your Vertical
With 4 Plyometric Exercises
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Do you want to jump higher
but haven't found the right jumping exercises? Ever heard of
plyometrics? Plyometrics
is simply a set of drills designed to stimulate the jumping motion in a
setting that most resembles athletic competition. Unlike strength
training that develops your legs for all activity, plyometrics targets
the "jumping" ability in your legs (and body).
If you want to increase your vertical,
strength training alone is not enough. Follow this 4-Pack of Plyometric
Drills and you'll be jumping higher in no time.
(1) Box Jumps
Find a stair or a box sturdy enough to support your weight. You could
also use a chair but be sure it is secured. Stand on the stair and jump
to the floor, landing in a squat position. Immediately jump as high as
you can. Return to the stair and repeat 10 times at max intensity. This
plyometric exercise targets the quads and trains your muscles for
vertical explosion.
(2) Side Box
Find a box or a bench that is not too high. Stand on one side of the
box/bench. Squat down and jump to the other side. Repeat the process by
jumping back to the other side. That is one repetition. Peform 10-15
reps at max intensity. This plyometric exercise builds up the "jumping"
memory in your muscles for quick bursts and an increased vertical.
(3) Jumping Rope
A classic plyometric exercise done by boxers and basketball players
alike. Find a good rope and jump with two feet. Start with a few
minutes, then work up to more. This plyometric exercise build both
jumping endurance in the calves for a more consistent vertical leap. If
you want to be more explosive, add double or triple jumps (swing the
rope under your feet two or three times between jumps!)
(4) Stair Jumps
This plyometric exercise is similar to the Box Jumps (if you used the
stairs) but done in the opposite manner. Start at the base of the
stairs, squat down and jump up one or two stairs. Walk down the steps
and jump back up again. Repeat the process 8-10 times. Add more reps as
you build up your strenght, but no too many. You still want to train
for explosion.
This plyometric exercise is a quad killer and really boosts your
vertical leap. Again, try to do at max intensity.
Perform these plyometric exercises if you want to jump higher in
basketball. You'll see steady improvement in your vertical leap, and
you'll be jumping higher than your teammates soon. If you combine
plyometrics with strength exercises, you may be dunking a basketball
sooner than you think.
See you at the rim!
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