Plyometric exercises to jump higher

Plyometric exercises are a highly effective way to increase your vertical jump by improving explosive power.

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These exercises utilize the stretch-shortening cycle, which involves rapid muscle stretching followed by immediate contraction. This enhances the rate of force development, enabling athletes to generate more force at higher speeds.

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How Plyometrics Work

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Plyometrics teach the brain and central nervous system to fire muscles quickly and efficiently. This leads to rapid and significant training results. Plyometric exercises are closely related to actual vertical jumping, improving the "skill" of jumping better than pure strength training.

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Benefits of Plyometrics

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• Improve explosive power
• Teach efficient muscle firing
• Enhance jumping skills
• Have a lower injury risk than heavy weightlifting exercises
• Can be performed with bodyweight and without expensive equipment

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Read: How to dunk a basketball

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Plyometric Exercises to Increase Vertical Jump

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• Front Box Jump: Strengthens the quadriceps and glute muscles, essential for jumping.
  1. Place a plyo box 6 inches in front of you.
  2. Squat with feet shoulder-width apart.
  3. Explode up, using your entire body and arms.
  4. Land softly on the balls of your feet on the box.
  5. Step down, reset, and repeat.
  6. Perform 3 sets of 10 repetitions. Increase box height or add weight to increase difficulty.

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• Lateral Box Jump: Requires muscles to contract in a different manner, beneficial for athletes who jump laterally.

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• Weighted Lateral Jumps: Builds lateral leaping ability and strength while strengthening ankles and calf muscles. This movement focuses more on quick feet and agility.
  1. Place a barbell on the ground with a weighted plate on each side. Adjust the weighted plate size according to your jumping ability.
  2. Stand 6 inches to the side of the barbell.
  3. Hold a weighted plate or medicine ball over your head, adjusting the weight according to your ability.
  4. Bend your knees slightly with your feet close together.
  5. Hop over the bar and back continuously, staying light on your feet.
  6. Perform 3 sets of 15 repetitions (over and back counts as one rep).

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• Depth Jump: Involves stepping off a box and then jumping upward upon landing. It's crucial to minimize ground contact time during this exercise.
  1. Step off a box with your muscles in a neutral position. Start with lower box heights if you are new to plyometrics to prevent injuries.
  2. Upon landing, your calf and quad muscles and tendons are stretched by the downward motion.
  3. Contract your muscles as quickly as possible.

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• Jumping Lunges: Adds plyometric training to a basic lunge workout, training vertical jump height as well as explosive strength and control.
  1. Lower into a forward lunge, with one leg in front of the hips and one leg behind, knee and ankle at a 90-degree angle with the hips and the upper body, and quads parallel with the ground.

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• Sprints: Are one of the best things to do for your vertical jump, increasing the rate of force development and the elastic components of your tendons. Focus on running as fast as possible and improving sprinting technique.

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Numerous studies have shown that plyometric training increases vertical jump performance in both children and young adults. A six-week plyometric training program can lead to significant improvements in the EMG activities of the vastus lateralis, vastus medialis, and gastrocnemius muscles.

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Read: Exercises to increase vertical jump