Maximum Height and Minimum Time Vertical Jumping. A Systematic Review: Plyometric Training Programs for Young Children. Johnson BA, Salzberg CL, Stevenson DA.The Effects of Plyometric Training on Sprint Performance: A Meta-Analysis. Sáez de Villarreal E, Requena B, Cronin JB.British Journal of Sports Medicine: Does Plyometric Training Improve Vertical Jump Height?.ACE Fitness: Plyometrics: Controlled Impact/Maximum Power.Then, move onto the plyometric excercises, completing each exercise at three sets of 10 repetitions. Complete the strength exercises first, performing three sets of 10 repetitions for each exercise. For example, work out Mondays and Thursdays or Tuesdays and Fridays. Work out twice per week with at least 72 hours of rest in between. Vertical jump training is very intensive and requires a significant amount of recovery time in between sessions. You should be jumping directly upwards over and over. Once you land from the jump, immediately explode back up again. Hold your arms directly up towards the hoop. To complete rim jumps, stand directly underneath a basketball rim. Lower down slowly into a quarter squat and then explode upwards, jumping off the floor and landing up on the box so that both feet are completely on top of the box. To complete box jumps, stand in front of a plyo box with your feet shoulder width apart and toes pointed forward. Complete all repetitions on one leg before moving to the next. You likely won’t be able to lower down into a full squat, but lower down slowly into a quarter squat, then explode up into a jump, sticking the one legged landing. Single leg jumps are complete in the same manner, but are done one leg at a time. Stick the landing and set yourself before moving onto the next repetition. Lower slowly down into a squat, but once your thighs become parallel with the floor, explode upwards as fast as you can, jumping as high as possible. To complete squat jumps, place your feet so that they’re slightly wider than your shoulders with your toes pointed forward. Plyometric exercises that develop power in the muscles involved in the jump include squat jumps, single leg jumps, box jumps and rim jumps. While strength exercises are designed to be completed slowly and under control, plyometrics are meant to be done as explosively as possible. Rise up onto your toes and then control yourself back down. To complete calf raises, stand with your feet at shoulder width and your toes pointed directly forward. Lower the trail leg back down and repeat all repetitions on one leg before switching. Drive up off that leg and lift your trailing leg up, bringing your knee up to your chest. To complete stepups, step up onto a plyo box so that your entire foot is on the box. Return back to starting position and repeat with the opposite leg. While keeping your torso erect, lower your back knee down until it just about touches the floor. To complete lunges, take a large step forward with one foot. Continue down until your thighs are parallel with the floor. Push your butt back as you bend your knees so that you lower down into a squat sitting position. To complete squats, position your feet so that they’re slightly wider than your hips and with your toes pointed forward. With all of the strength exercises, you can place a barbell on the back of your shoulders or hold dumbbells in your hands. To develop strength in those muscle groups, complete squats, lunges, stepups and calf raises. The muscles involved in the jumping movement include the glutes, quadriceps and calves. Plyometrics are effective at improving vertical height, according to the American Council on Exercise. You can improve your leg strength with weight training and your leg power with plyometrics, or explosive exercises. How high you can jump ultimately depends on your leg power, which is the ability of your lower body to produce a significant amount of force is a short amount of time.
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