Plyometric Training Workouts: How You Can Leap Higher to Dunk

August 23, 2012 by admin
Filed under Endurance Training

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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