Load, Amortization, and Explode: this formula will bring you the most results when performing plyos to jump higher. Here is a quick explanation of an effective plyometric workout:
Photo by roberthuffstutterPlyometrics Exercises
You have to start with a proper load. You must have a loading time, and that load is usually going to be done with gravity. Never attempt to do these weighted unless you’re very experienced.
Plyometrics Exercise
The brevity of the amortization phase is also very important. You need to try and eliminate that pause-although it’s impossible to completely eliminate it. It’s just the laws of physics. And also the intensity of the following contraction is going to determine how effective your workouts are.
Plyometrics Exercises
One final key to doing this effectively is that you must explode at full intensity. You’ve loaded it. There’s going to be that unavoidable amortization phase, and then you must explode at full intensity. The explosion combined with the release or the snap-back of the stored elasticity allows your muscles to train in a quicker environment than it could possibly train it. So that contraction being initiated while the muscle is loading or lengthening, it puts additional stress on the muscle. You are basically struggling against a muscle that is lengthening and trying to contract at the same time. This is going to give you additional growth and development into the muscle.
Number of Reps
Keep your reps below fifteen. I usually keep my reps somewhere between eight and twelve. And two to four sets per exercise. You don’t want do more than twelve to fifteen sets per session. And you need-you absolutely need-to give yourself proper recovery to ensure that you don’t burn yourself out. Every time you break down that muscle, it has to be followed by an equal and opposite build-up phase. And if it’s not completely built back up, you’re just continuing to deteriorate that muscle without strengthening it. So, you also need to couple the plyometric training with correct resistance training to reap the full benefit.
Correctly done, this will result in stronger muscles that twitch much faster. So you’re going to be jumping higher and running faster. You’re training your muscles in an environment that they can twitch faster than ever before, and you’re training them to twitch that fast, after your workout. It’s a new environment for your muscles to train in. Incorrectly done, you’ll be frustrated with lack of results.
Correctly done plyos are effective. Resistance training is also effective. But these two combined together-complex training-is the most effective training technique for jumping higher.
Read Another Post:
Dunk Training To Improve Your Dunk Performance
How To Improve Stamina With Simple Exercises
Plyometric Equipment That You Need For Your Plyometric Training
 |
|
 |
|
 |
|
|
 |
|
|
 |
|
|
|
By Jacob W. Hiller
| Now that you’ve got some ideas about ways to improve your vertical jump, would you like more tips for how to jump higher? You’ll get actionable ways to get the results you want. Sign up here for free training on jumping higher.
Jacob Hiller is the creator of an ESPN-featured vertical jump program and is considered one of the world’s foremost authorities on vertical jump training. |
![Reblog this post [with Zemanta]](http://img.zemanta.com/reblog_e.png?x-id=55badad9-8538-4678-b6d9-509cc07127da)
Originally posted 2010-03-07 15:36:05. Republished by Old Post Promoter
]]>Basketball Training: A Targeted Approach
Training for basketball players should focus on the skills, movements, and power requirements that are specific to the game of basketball – duh, right? Although sport-specific training is being implemented more now than ever before, there’s still far too much training being conducted that is archaic and in many cases counter-productive (do we really care how much weight a basketball player can bench press or power clean? I sure don’t!). Surely there is a role for resistance training but it should be targeted to meet the demands of the sport. Close attention should be paid to 
Photo by donbuciakensuring that the resistance training doesn’t lead to increases in muscle hypertrophy (increase in size/cross-sectional area of muscle fiber) that result in a decrease in flexibility and range of motion about the joints. This phenomenon can lead to alterations in movement patterns (which can actually reduce maximum force and velocity production) and increase the risk of injury. What follows are some suggestions and examples of the some of the basketball training that we conduct at the Speedology Institute in Louisiana.
Speed/Quickness/Explosion
40-yard dash speed is meaningless for basketball players. 1st step quickness is the goal, along with short bursts of speed about the distance of half-court. We train sport-specific movements using specialized training gear. All gear used allows for a free and full motion of the specific movement pattern being performed. The results we experience simply can’t be produced with barbell Olympic lifting being the primary focus. We have moved Olympic lifting to a limited and auxiliary role for most sports including basketball!
Speedology Speedbands – have a direct, causal and immediate effect on speed. Although used primarily for sprint speed we find that they are beneficial for basketball players in that they directly stimulate the fast-twitch fibers of the hip flexors. Many of our high school basketball players also play other sports so that makes the speedband training especially useful! We will do 4 sets of 15 reps each leg as a “warm-up” to our lower-body training (most of our athletes will argue that it is a warm-up!) Each set is followed with 2 explosive short sprints (maybe just 15 yds for basketball players).
The speedbands can also be used to both resist and assist the defensive slide and the first step of taking a defender off the dribble movements. This is AWESOME training for basketball players. This is basketball-specific training that has a direct and immediate effect on performance. Athletes perform 10 reps moving right, 10 reps moving left focusing on the blasting the 1st step. Immediately off the bands we will perform a full speed “shuttle” performing the defensive slide between 2 cones (cones are placed at a distance that allows for 2 or 3 steps). The shuttle will consist of 6 touches.
(Longer bungies can be used to perform the first-step off the dribble. We focus on resisting the movements in the off-season and transfer to assisting (overspeed) the movements pre-season and in-season.
Skillz Weighted Vest and Shorts – obvious benefit for resisting sport-specific movements and great for all plyometric training. We incorporate standing vertical jumps, broad jumps, tuck jumps, and box jumps in our basketball training and we have our players wear the vest and shorts for all of them.
For example: we do a high rep (15) explosive leg press followed immediately by 10 max vertical jumps, you can also perform all of your court drills. 4 sets of hex bar squats (performed by exploding straight into a calf raise) for 10 reps immediately followed by single leg step jumps for 20 reps.
Whatever plyometric training you perform the weighted vest and shorts will help to significantly enhance power and explosiveness. We use the vest and shorts right up to the start of the season when we transfer our focus to overspeed training. The Skillz brand is outstanding. The snug and comfortable fit allows for unimpeded and full-speed movement. When it comes to this kind of training gear you must be very discerning as to protect athletes from training-related injuries. For this reason we only use the very best available at the Institute.
Katapult Plyometric Training Shoes – clearly, maximizing vertical leaping ability is of paramount importance for basketball players. The Katapult shoes will help any athlete who desires to improve their vertical leap. We have documented some remarkable results from our training protocols coupled with use of the Katapult shoes. On most lower-body or speed training days we have our athletes in the Katapults throughout the entire workout.
Prehab
By “prehab” I’m referring to preventive maintenance for the knees, ankles and shins. We do everything we can to prevent stress-related injuries before they occur. For the knees we have employed the lateral plyobox and the slide board. Theoretically if we can stabilize the muscle and connective tissue around the knees we can help protect the joint. For the ankles we do single-leg squats on the balance mats WITH SHOES OFF! Doing these without shoes has a much greater stabilization effect on the ankles and it also enhances balance. To help prevent shin-splints we do a simple “reverse calf-raise” which is using a block to slightly elevate the heels and performing a dorsiflexion of the toes – pulling the toes as high as possible to the shin. This directly stimulates the muscles around the shin, which are the ones that break down causing shin-splints.
Read Another Post:
3 Exercises to Improve Jumps Ability
The Importance of Plyometric Vertical Training
By Kevin Bouza
In closing I encourage you to commit yourself to being the best you can be – so PLAY HARD OR GO HOME!
Related articles by Zemanta
- How to Jump Squat (projectswole.com)
- The Best NCAA Women’s Basketball Player You Have Never Heard of (bleacherreport.com)
![Reblog this post [with Zemanta]](http://img.zemanta.com/reblog_e.png?x-id=982faee1-24c7-4af4-8351-1864e4fefa98)
Originally posted 2010-02-03 16:44:49. Republished by Old Post Promoter
]]>