How to Increase Your Vertical Jump Through Plyometrics?

What's going on guys, welcome back to shano-studio.blogspot.com. Implement Plyometric exercises in your training is one of the most effective ways to increase your vertical. Their benefits have been proven many times, but they can be easily abused and badly implemented in training. This How-To provides you with a guide on Plyometric training and exercises to improve vertical jump.

How to Increase Your Vertical Jump


1. Make sure you're a good candidate for Plyometric Exercises:

You should be able to perform a full back squat with at least 1.5 times your body weight (e.g. If you weigh 150 pounds, you should be able to squat 225lbs for 1 repetition).
You should not be grossly overweight. If you are, it is recommended you lose a bit of weight to put less pressure on your joints.

2. Better safe than sorry: Start slowly and understand, then gradually increase the intensity of your practice.

3. Make sure you are well rested: Plyometric Exercises used to improve vertical jump are taxing on the Central Nervous System (CNS), the muscles, and the joints. It is important to be well rested before performing them.

4. Figure out the exercises you need to implement into your plyometric training that will help improve vertical jump. One high impact/intensity exercise is more than enough per workout. Here's a list of some of the most effective exercises with their impact levels:

Depth of Jump: This is a jump that is made when reaching the field after the athlete stepped from the platform or box.. Impact Level: High.

Altitude Drops: Use a high box (~20% higher than your standing vertical jump) and step off of it. Try to absorb the impact as you land while making sure you bend your knees as little as possible and stick on your toes. Impact Level: High.

Box Jumps: stand in front of a box, then jump on it, then step off. This can also be done unilaterally. Low impact but high intensity.

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Reactive Squats: Start similarly to squats w/ 20-50% of your max squat weight. From a standing position, drop quickly to a deep squat position and then quickly reverse direction. Impact Level: Medium.

Jump Squats: Use 30-60% of your squat weight. Does a quarter squat, then jump up. Impact Level: Medium.

5. Quality exceeds Quantity: For exercises with maximum results, limit each set to 4-6 repetitions. Make sure to rest well between each set.

6. Design a well thought-out Plyometrics workout: Plyometric exercises should be done before strength training to avoid injuries. The high impact exercise should be limited to 1 during the training phase, you must prepare physically and mentally, you must rest 1 day before doing it again. An example program would be the following:

Warm up: Some light cardio and dynamic stretching to prepare your body.

Power Skipping: 3 Sets, each for ~25 meters or ~25 yards. 90 seconds rest between sets.

Depth Jumps: 4 Sets of 5 Repetitions. 3 minutes of rest between sets.
Box Jumps: 3 Sets of 6 repetitions. 2 minutes of rest between sets.
Leapfrog Jumps: 3 Sets, each for ~25 meters of ~25 years. 60 seconds rest between sets.

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