Plyometrics Exercises: How to Jump High to Dunk
Not long ago, I made the decision to include plyometric training exercises as part of my workout regimen
. A long time ago, I experimented with different types of exercises to increase my vertical. Now that I'm using plyometrics, I see a difference in my ability in vertical leaps and my legs are benefiting from the training. With plyometrics, you can learn to dunk and jumping higher, this program is a great teacher!
As a high school student, I became fixated on increasing my vertical leaping capabilities. I've always been competitive and testing my skills and abilities have always been important to me. I remember that I was 2nd in the school at 34" during my junior year. The person above me jumped 36" and went on to be a starter for the UConn basketball team. I decided that I would really focus on plyometric training exercises to increase my vertical. My first experiment was with a program titled Air Alert II. It was the opposite of what I really needed, and not effective.
The big promises of Air Alert II were all hype and no substance, I didn't suddenly add ten inches to my jump! My $10 bought me a few pages of paper and nothing else, in spite of how good it sounded. The regimen incorporated a series of five movements, including calf raises, step ups, leap ups, squat jumps and burnouts. But, it was the intense schedule of workouts that represented the problem with the program, not the exercises themselves.
Many such jump training programs involve five days of plyometrics, and Air Alert II was no exception, it was a big problem. The extreme nature of the exercises, three to four sets of fifty to one hundred reps each was awful. Although it does some good, over training isn't a wise decision. A hundred reps doesn't do much for the vertical leaping, anyway.
A vertical leap is an explosion upward. High rep training isn't the best way to increase leg strength. Consider the theory behind the bench press exercise. Someone wishing to build substantial strength would be advised to complete several sets of 1-3 repetitions with a large amount of weight. If you applied the principles of the above program, it would be like trying to increase your bench press by doing 100 reps with just the barbell. Maybe your endurance would improve, but you won't get meaningfully stronger. Bench pressing five days in a row would be a terrible idea, too, and not work well.
In my opinion, the most effective way to gain leg strength and improve your vertical leaping ability is to concentrate on low repetition plyometrics training workouts. Different types of plyometric exercise determine the needed reps. Some plyometrics exercises work best with only 5 reps, while 10-15 reps for others will help you gain explosive power. Regardless of the exercise, just remember to put in an intense effort. If you can jump 2ft in the air, then don't train by jumping 1ft in the air.
Everyone has a different definition of plyometrics, but the best definition I've found is that plyometrics training includes exercises designed to produce fast, powerful movements. For explosive speed and power, plyometrics are the best exercises around. Indeed, those who concentrate on vertical leap improvement programs typically gain a faster time in the 40 yard dash too. Another frequent misunderstanding is the assumption that the calves are the main determinant of vertical leaping ability. Attempt to jump by not bending at the knee, and afterward, jump normally. It should soon become apparent that you are able to jump much higher by bending at the knee, as you are making use of the strength contained in the quads and hamstring muscles. Although calf muscles are important, the bigger leg muscles give the extra power for explosive strength.
My training program combines cardio workouts and added leg strength via the plyometric method, since vertical leaping isn't my main or only goal. Although I don't use them, plyometric training can include particular vertical leap improving exercises.
The cardio benefits of plyometric exercises are impressive, even for those who aren't interested in explosive power or vertical leaping. Because you put in an intense effort, you burn off glycogen which helps lead to fat loss. For me, plyometrics training is far more pleasant that working out on the elliptical or riding an exercise bike. I also like the fact that plyometrics training improves my leg strength without making my legs big and bulky. Therefore, no matter if you are keen on improving your leaping and dunking abilities, or just wish to gain a more impressive physique by doing something other than cardio, plyometric training exercises may be a great choice for you.
Plyometrics Exercises: How to Jump High to Dunk
By: David Martens
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