The Right Plyometric Workout for You

Article by Michael Hlatky

The Right Plyometric Workout for You – Sports – Basketball

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What is the right plyometric workout for you? I mean, are all plyo programs the same? You can type in the words “plyometric workout” into Google and spend the rest of your life looking through all the results that come up. Why are there so many different workout regimens if all of the plyo routines are the same? The answer is, they are not all created equal. Different people require different exercises. All of our bodies and goals are different. You might just want to add 4 inches to your vertical in the fastest time possible. I may want to work a program for a full six months very hard to see just exactly what my maximum vertical height is, and what I can attain. As you see, there are all sorts of goals out there for all sorts of bodies with all sorts of commitment levels. You need a program set up specifically for you. The perfect plyometric program for you needs to take three things into account.

1 – Your body is uniquely yours.Out of the 7 billion people currently living on planet earth, do you know how many are like you? The answer is zero. Not one single person is identical to you physically, mentally or emotionally. So since your body is different from everyone else’s, why are you using an exercise program made with a “one size fits all” answer? To maximize your vertical explosion, you want a plyometric workout made just for you.

2 – Your goals are uniquely yours.As mentioned before, your the goals of a high school sophomore that just got cut, and wants to be ready a year from now will be different from a college student trying to make the team in ninety days. A recreational user is not going to have the same goals as a player trying to make the move from the Professional European Basketball League to the NBA. Because of this, you need a program set up with your goals in mind so you can see progress, and not get frustrated.

3 – Your commitment level is uniquely yours.Maybe you only want to exercise twice a week for an hour a day. Perhaps you really want to accelerate your growth and employ a proven plyometric workout 5 times weekly and really push yourself. The idea here is that only you know how driven you are, and your workout should be tailored for your commitment level.

Getting a plyometric workout tailored specifically to your unique situation is the key to dramatic results, and hyper hops.

About the Author

To get a CUSTOM MADE plyometric workout tailored to YOUR needs, be sure to check out vertical mastery. It will almost guarantee that you will add 5+ inches to your vertical!

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Michael Hlatky

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Plyometric Circuit Training is Your Best Friend

Plyometric circuit training is definitely something that the creative fitness fanatic should look into. And creativity is most certainly something that you should seek after if you are trying to get and remain physically fit. The truth about exercising is that unless you add variety to your routine you will run into what are referred to as plateaus. Plateaus are periods of your training in which you stop getting the results you are looking for. This occurs because your body grows accustomed to the strain you place on it and as such your muscles stop working as hard to perform the same movements. When this occurs, you experience stagnation in your fitness program. The problem with this for many people is that when they stop seeing results they lose motivation to continue working out. Plyometric circuit training is one way to help you overcome stagnation or avoid it altogether.

Plyometric training is a very specific type of exercising.

Research has shown that when you stretch your muscles in opposition to the direction you are trying to use them, you can achieve an added boost of muscle contraction. An example will help to illustrate this principle. Imagine trying to jump as high as you can without first bending down to a squatting position – you would be unable to jump very high. Now imagine trying to jump your highest immediately after squatting down to a low point. From this position you would be able to jump much higher. This is based on the principles of plyometrics. Plyometrics are essentially based on your body’s natural explosive powers.

Now let us discuss circuit training. Circuit training is a type of training in which you move from station to station and perform various exercises without taking a rest.

In this fashion, you are able to engage in resistance training while at the same time achieving a cardiovascular workout. You can use circuit training for a variety of purposes, including full body work outs and developing specific muscle groups. Circuit training, like plyometrics training, is a great way for you to overcome plateaus and reach new heights in your fitness training.

Combining plyometrics training with circuit training is one of the best ways of reaching unbelievable heights with your fitness training. A good way of performing a session of this sort is to alternate between upper body and lower body exercises. Jumping is always a great way of getting a plyometric workout for the lower body. Maximize this portion of your session by squatting as low as possible before jumping up. Perform ten of these squat-jumps for the lower body circuit. For your upper-body workout, explosive push-ups work great. These are performed by doing a regular push-up and pushing yourself as high off the ground as possible. Perform ten of these explosive push-ups for your upper body circuit. Alternate between the upper and lower body circuit until you have completed ten sets for lower and upper body.

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Plyometric Training Workouts: How You Can Leap Higher to Dunk

Article by Jacob Blackhite

Plyometric Training Workouts: How You Can Leap Higher to Dunk – Other

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In hopes of improving my abilities, I recently added plyometrics to my daily routine. Many years ago, I tried several kinds of exercises in an attempt to improve my vertical leaping abilities. Plyometrics training not only helped increase my vertical leap but also provided a great strength training routine for my legs. In my experience, the most useful plyometric exercises are those which are used as part of a regimen meant to improve jumping ability for the purposes of dunking.

My vertical leap was an obsession in high school. As it did with pushups, my competitive spirit always came out when we tested how high we could jump in gym class. When I was a Junior in high school, I came in second at 34 inches. The person above me jumped 36″ and went on to be a starter for the UConn basketball team. It seemed like a good idea to use plyometrics to improve my skills at vertical jumps. My first effort was Air Alert II. The bottom line is that it taught me some rather bad habits.

Air Alert II was one of those big hype programs that guaranteed you would add 10″ to your vertical leap. It all sounds good as a teenager, but essentially it was a waste of $ 10 for a thin packet of paper. Burnouts, calf raises, squat jumps, leap ups and step ups, were the five exercises the program offered. But, it was the intense schedule of workouts that represented the problem with the program, not the exercises themselves.

The biggest flaw of Air Alert II (and many other jump higher programs) was that it involved 5 straight days of plyometrics training. The extreme nature of the exercises, three to four sets of fifty to one hundred reps each was awful. It’s great for building leg endurance but really just leads to over training. Also, what lends credence to the concept that completing 100 repetitions of a given exercise will indeed improve vertical leaping abilities?

Upward explosion is the key to vertical leaps. The most effective method for increasing upward explosiveness is something other than training with multiple repetitions. It’s similar to bench pressing. Multiple sets of one to three reps really works and heavy weights build the muscle right. 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. Perhaps you would gain endurance, but it is highly unlikely that you would build noticeable strength. Bench pressing five days in a row would be a terrible idea, too, and not work well.

Low rep plyometrics is the best method of increasing vertical leaping ability as well as building leg strength. The type of plyometric exercise somewhat dictates how many reps are best. Explosive power comes from using the reps to match the exercise. Some require ten to fifteen while others only need five. No matter what exercise is at issue, it is always important to give your all. Push yourself by not doing simple things, but making them harder.

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. This type of exercise is highly effective for increasing quickness and startling power. Also, forty yard dash times improve when taking vertical jump programs. Contrary to common belief, calf muscles aren’t the driving factor in vertical leaps. Attempt to jump by not bending at the knee, and afterward, jump normally. You should notice that you get a lot higher when you bend your knees because you are utilizing the strength of your quads and hamstrings. Calves can assist somewhat, but in order to really gain forceful jumping ability, it is best to concentrate on the larger leg muscles.

The following is the plyometrics regimen I am using at present. This is built upon pieces from several different regimens. The program is to complete each exercise movement and then take a thirty second rest prior to beginning the next movement. Ideally I would do multiple sets and take longer rest periods for each exercise, just like a strength training routine, but I prefer the circuit fashion to save time. In putting together the following, I varied the exercises based on the muscles worked and the intensity of each exercise.

Since I’m not exclusively trying to increase my vertical leap, I merely incorporate plyometrics as a cardio alternative and for some added leg strength. Although I don’t use them, plyometric training can include particular vertical leap improving exercises.

Let’s face it, dunking is one of the most impressive things someone can do, especially for someone under 6′. There’s something about leaping into the air and throwing a basketball through the rim 10′ above the ground. While the plyometric exercises I listed above can help increase your vertical, if you really want to learn about dunk training, you need to check out The Jump Manual.

This represents a more targeted regimen that can radically improve your vertical leaping skills. In several months, when I am in need of a new routine, I plan to use the full version of this program. I’m still skeptical about a product that guarantees you will increase your vertical, but I think the foundation is there to provide a great workout to strengthen your legs, regardless.

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. Plyometrics is a lot more enjoyable to me than exercise bikes or the elliptical. Also appealing is the fact that plyometrics training gives me increased leg strength, but does not result in bulky or unsightly muscles. So, whether you’d like to learn how to jump higher to dunk or simply want to improve your appearance with a cardio alternative, plyometric training exercises can provide you with a great workout.

About the Author

When you’d like to find out more about the best workout routine, come pay a visit to my web page where I offer exercise and diet strategies to help you to shed unwanted weight and obtain a toned appearance. Start getting in awesome shape today!

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Jacob Blackhite

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Plyometric Training Exercises

If your actively involved in any type of activity that requires speed and strength, then you should be involved in plyometric training exercises. These types of exercises are designed to increase the functions of the nervous system, making you faster and more powerful.

With plyometric movements, a muscle is loaded and then contracted, in a very fast sequence, using the muscle elasticity, tendons, strength, and all the tissues that are around the muscle. The end results are higher jumping ability, faster and stronger running, and hitting more powerful..

The speed of your muscle contractions are increased to produce an explosion of power, that will put you in the top of your game. You will without question be able to reach your true potential. Your start will be quicker, your jump will be higher, and your overall performance will be more than you thought possible.

Plyometric training exercises are used to strengthen the tissues to train the nerve cells to contract in such a way which creates an explosive movement in as little time as possible.

Plyometric movements consist of a very fast lengthening movement of the muscle, then a brief rest, and then a very fast and powerful shortening of the the muscle.

With everything working together in such a way, the force is automatic. But to achieve your goals, you need to understand what is needed by you. Training for any activity takes proper nutrition, mental awareness, desire, dedication, commitment, focus, and hard work. To bring your game to the next level and to play like you only dreamed of, then you have to train using plyometrics.

No special equipment is needed to train with plyometric exercises.

You don’t need a weight room or muscle strengthening machine. Your training must include the proper diet. Some athletes don’t include the correct nutrition as part of their training. Without the proper nutrition, your chance of injury increases and your muscles wont become stronger.

Remember, its not your physical training that increases your muscle strength, its your nutritional intake. Nutrition is the most important ingredient involved in any training program. Don’t try to take any short cuts with your diet. Its the correct diet that will bring you to the top of your potential and ability. And it also is what will keep you performing at the top. Train smart, train hard, and use plyometric training exercises as a regular part of your training program, and you will achieve your full potential.

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Employing Plyometric Training Workout routines to jump Higher and Dunk

Article by David Martinez

Employing Plyometric Training Workout routines to jump Higher and Dunk – Other

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Recently I decided to add plyometric training exercises to my workout routine. A long time ago, I experimented with different types of exercises to increase my vertical. I found that plyometric training provided substantial gains in my vertical leaping ability and also vastly improved my leg strength. With plyometrics, you can learn to dunk and jumping higher, this program is a great teacher!

Way back in high school, I was obsessed with my vertical leap. Just as was the case with push ups, whenever our gym classes measured our jumping ability, I became a fiercely competitive animal. I remember that I was 2nd in the school at 34″ during my junior year. The school champion was able to leap 36″ and subsequently was part of the University of Connecticut basketball squad’s starting lineup. I decided that I would really focus on plyometric training exercises to increase my vertical. I tried a program called Air Alert II. It was the opposite of what I really needed, and not effective.

The program called Air Alert II was nothing more than an overblown technique promising to increase your vertical leap by ten inches. While these guarantees may have been appealing to a teenager, they were worth little more than the paper on which they were printed, and certainly not the $ 10 I actually paid for them. The regimen incorporated a series of five movements, including calf raises, step ups, leap ups, squat jumps and burnouts. The frequency of exercises was the main problem, not the exercises themselves, it just didn’t work.

Many such jump training programs involve five days of plyometrics, and Air Alert II was no exception, it was a big problem. In addition, the volume of training was ungodly with 3-4 sets of 50-100 reps per exercise. This can certainly increase leg strength, but in actuality results in muscle overuse. Moreover, how can doing 100 reps of an exercise really help my vertical leap?

A vertical leap is an explosion upward. The best way to gain explosive strength is not high rep training. Think of performing bench press. If you want to get really strong, you’d perform multiple sets of 1-3 reps with really heavy weights. Following that analogy, a program like this one would suggest that you complete 100 repetitions with an unweighted barbell alone. Maybe your endurance would improve, but you won’t get meaningfully stronger. In addition, you would never try to bench press every single day for 5 days straight.

Take it from me, the best way to increase leg strength and vertical leap is to do low rep plyometrics training. The specific plyometric movement at issue will determine, at least in part, how many repetitions are advisable. Some plyometrics exercises work best with only 5 reps, while 10-15 reps for others will help you gain explosive power. Intense exercise is the most important part of any program. If you can jump 2ft in the air, then don’t train by jumping 1ft in the air.

Definitions of plyometrics vary among individuals, though the one I find to be the best is the one that describes plyometrics training as that which incorporates movements meant to foster quick, explosive movement. For explosive speed and power, plyometrics are the best exercises around. In fact, vertical jump programs generally improve a person’s 40 yard dash time as well. It’s also a common misconception that calf muscles are the primary driver of a higher vertical leap. Test this theory by jumping without bent knees and then as you usually would. 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 plyometrics is working for me, let me show you: It’s made up of several programs that work together. After each exercise, I rest for half a minute before moving on to the next one. The perfect situation would be to perform several sets and incorporate longer rest breaks between each exercise, as one would do in a strength building program, though this circuit format is good in that it saves time. As I constructed the following plan, I concentrated on varying the movements based on which muscles they used and at what level of intensity.

Because improving my vertical leaping ability is not my only goal, I simply use plyometrics as a partial substitute for cardiovascular work and also for some additional gains in leg strength. However, there are specific plyometric training programs that provide exercises to increase vertical leap.

If we are honest, we will admit that anyone under six feet tall who dunks a basketball is a truly astounding individual. Seeing someone jump into the air and dunk a ball at a height of 10 feet never gets old. The Jump Manual is great for learning about high jumping and dunking techniques, it goes beyond what plyometric exercises can do.

The Jump Manual helps increases vertical leaps because it’s more structured. Later this year, when I’m ready to try something different in my workouts, I plan to mix programs for effectiveness. I remain uncertain about any program’s promises to improve your vertical leap, though I believe that no matter what, the program does boast a strong framework for increasing leg strength at the very least.

Even if you have no interest in increasing your vertical leap or explosive power, in my opinion, plyometric training exercises are a great replacement for cardio. Just by working hard you will realize fat loss. I personally enjoy plyometrics training much more than the elliptical or exercise bike. Improved leg strength without the bukly, awkward, bulging leg muscles is another advantage to plyometrics. 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.

About the Author

Whenever you would like to read additional information on how to jump higher to dunk, come browse my website where I provide you with diet and exercise approaches to enable you to shed fat and get a lean physical appearance. Start getting into incredible condition now!

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David Martinez

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Plyometric Exercises For Basketball

When you are training to learn to jump higher, be it for Basketball or Volleyball you will need to do plyometric exercises. Before you begin doing them be certain you have a base of strength from doing squats, dead lifts or other strength building workouts for your legs. This strength base is what is required to really get you off the ground and will help prevent injury from doing serious plyometrics.

The reason for doing plyometrics is build explosive strength in the muscles to permit you to not only jump but to do it with explosive power. The strength of the muscle plus the explosiveness will equal power and rapid acceleration. This explosiveness comes from the enhancement in the elasticity and neuromuscular reflexes. Listed below are some plyometric drills you can do.

Squat Jumps: Begin in the squat position with hands behind the head.

Jump upward as high as you can and land into the squat position and instantly jump again. The idea is to land and jump again quickly.

Forward Squat Jump: From the standing position jump up and forward as far as possible and instantly jump forward again keeping the feet on the ground as little as possible.

Single Leg Hop: With right leg in front of the left, push off with right foot into a forward jump. ImmediatelyInstantly upon landing jump again off the right foot and repeat. Change to the left foot and repeat.

Box Jumps: Standing in front of a sturdy box, jump up onto it with both feet or do each leg separately. The height of the box depends on how strong you are. Increase the box height as you get stronger.

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Plyometric Training – What Is It All About?

Article by James Waltermaine

Plyometric training is a form of intensive exercise involving muscle stretching and contraction. Plyometric training exercises utilize controlled high-impact and powerful movements. These usually include jumping and hopping using objects as obstacles. It evolves from a training methodology created in the Soviet Union in the 1960s and 1970s. It was done originally through shock training that became popular because of the dominance of the Eastern European athletes in the world of sports. Today, plyometric training is adopted by major sports events such as basketball, martial arts, volleyball and other mainstream sports competition.

Benefits of Plyometric Training

Plyometric exercises equate the movements used in such sports as volleyball, tennis, skiing, basketball, football, and boxing. It is responsible in the physical conditioning among the professional athletes. In following appropriate plyometric workout, adolescents and children can also largely benefit from these exercises. Plyometric jump training develops the muscle that is primarily responsible in improving vertical jumping. Plyometric training also trains the central nervous system in handling explosive movements involved in performing high jump. The increase in mobility is due primarily to the development of the reactive strength achieved through plyometric exercises. The strength gained by this exercise also ensures the maximum result in vertical leap.

Common Plyometric Exercises Beneficial in Attaining Effective Results

Plyometric training provides exercises to benefit the upper and lower body through established plyometric drills:

•The Medicine Ball – The objective of this exercise is to increase upper body strength. This is performed by lying with the back on the ground. An assistant will drop the so-called “medicine ball” towards the chest, and using the pre-stretched muscle throws the ball back. It is a high-intensity exercise, which should be performed only after the required basic conditioning.•Press Ups and Hand Clap – This exercise is performed by bringing both hands up from push-up position and clapping them in the air. The pre-stretching happens when the hands are brought back to the ground while the chest does sinking motion supported by upward action.•Bounding and Hurdling – This plyometric training is running with oversized strides and spending extra time in the air. The one-leg bounding is done to increase the intensity. This is best performed using the stairs steps and rises.•Drop Jumping – This plyometric exercise is performed by dropping oneself to the ground coming from a high platform, and immediately jumps upon touching the ground. The pre-stretching is achieved by the drop-down force that provides the leg muscles.The Common Equipment Used in the Plyometric Training Program

In achieving the goal of plyometric training, the person involved performs exercises combining the ability in allocating speed, strength, endurance, flexibility, and coordination. The enhancement of the exercise is made by giving the maximum capacity of the person in stretching the muscle such as fast running and high jump. Wide range of plyometric training equipment is useful for training in order to assist the person in performing specific skills such as plyo boxes, jump testers, training materials, jump soles, hurdles, jump harness, plyo blocks and other plyo exercising products.

People that are benefited by Plyometric Exercise Program

Athletes are doing the plyometric exercises in order to enhance the power of their body. Many of these athletes, including their coaches, sought to implement improvements to the power for the purposes of revitalizing their performance. Sports involving bounding, jumping, and hopping exercises have utilized the essential training methods of explosive plyometric programs. The explosive reaction of the person involved is enhanced through energetic muscular contractions using rapid eccentric contractions.

To avoid any physical injury, it is always best to consult your doctor before starting any Plyometric training program.

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Plyometric Training and Volleyball

Plyometric training and volleyball go together if you want to reach your full potential. Not only with volleyball, but with any sport, the correct training will help you to achieve your goals. What plyometric exercises are designed to do is improve the functions of your nervous system. It helps to produce fast and powerful movements. Plyometric exercises are movements that load the muscle and then contract it very fast, using innervation, elasticity, strength, and the tissues that are all around the muscle, to give you the ability to jump higher, hit harder, and run faster. The purpose of plyometric exercises is to help you to increase the power of your muscle contractions.

This type of exercise is used to focus mainly on improving your jumping ability. Without this exercise you will not reach your full potential. If you are to increase your game to your full ability, then “Plyometric training for volleyball” is what you have to do.

Your full jumping height will not be realized unless you use plyometrics. This should be used along with a training program that helps to build all the parts of the body that are needed for you to keep injury free. Without the proper training for your particular needs, you can be injured. Your goals will not be achieved, unless you take the right steps to assure you don’t become injured.

Nutritional balance is a very important part of any training program. If you don’t use the proper diet, along with your training, it will be all for nothing. Its your diet that builds your muscle, not weight training. You must have a training program that teaches not only “Plyometric training for volleyball”, but also the proper diet. Your diet may be the one most important ingredient of any training program.

Plyometric training helps to toughen your muscles, tissues, nerve cells and tendons in a certain way that allows the muscles to lengthen, then rest, and then allows an explosive shortening movement with everything working together. This type of exercise is meant to increase the muscle movement, not strength, to create an explosive movement.

So, if your question is do you need “Plyometric training for volleyball”, the answer is this. You only need plyometric training, along with your correct diet, if you want to train to your full potential. Take the guess work out of wondering if you are doing all you can do to achieve your goals. Some athletes train very hard and never reach their goals thinking they are at their limit.

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Plyometric Exercises Can Increase Golf Swing Speed

Article by Scott Cole

Copyright (c) 2010 Scott Cole

Plyometrics have been an important component in the training routine of elite athletes. These exercises help improve their power and explosiveness. Golfers are now incorporating these exercises to help increase their golf swing speed, which will result in more distance off the tee.

Plyometrics are simply exercises that involve loading and contracting the muscles rapidly. By doing this you help develop the force and speed in which the muscles can act and react.

A common plyometric exercise for the legs is one where the athlete jumps from the ground onto a box or chair, then back to the ground, and right back up to the box.

For golfers, there are quite a few plyometric exercises that will help increase golf swing speed. The most beneficial of these are going to involve the legs, hips and core.

For the legs, an exercise similar to the box exercise is adequate for most golfers. Squat jumps are such an exercise that is good for less than elite athletes. Starting from a standing position, with the feet shoulder width apart, you simply squat down low, then explode up and jump as high as possible. When you land, try and land more on the balls of the feet, and immediately drop down into the squat position. Do this for 6 to 10 repetitions, and for up to two sets. If you have any knee or ankle issues, this is probably an exercise to avoid, as it is high impact. Performing these on a padded surface is recommended.

For the hips, a good exercise involves some martial arts exercises where you perform both inside and outside crescent kicks into a heavy bag. These exercises will help to develop speed on the inside and outside of the hip. You simply do these kicks as fast as possible, usually in sets of ten. For more information on how to perform this kick, do a simple search on the internet, as a description of the move is too long for this article.

In the case of the core, the most popular plyometrics exercise involves a rotational throw of a medicine ball, either against a wall or with a partner. Another good exercise in this regard is a similar move, but with the use of exercise bands or tubing. Performing these exercises with some speed will help produce the desired result of learning how to turn the body more quickly in the transition from the back swing to the down swing.

One other exercise that will help develop some explosive movement in the upper body involves old fashioned push ups. Remember those push ups where you explode up and clap your hands? That is a essentially a plyometric push up. If you can elevate your entire body off the floor, including your feet, then you are getting the most out of this exercise. However, you can get results simply by doing this from your knees.

Once you have developed some increased strength through regular strength training exercises, if you add in some of these plyometric exercises, you will see even better results.

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