Jump Higher With Plyometrics Training: 5 Exercise Routine to Jump Higher NOW! by Shogo Takahashi
Jump Higher With Plyometrics Training #1: What is Plyometric Training?
Plyometric Training is a form of power training. It means that you stretch the muscle before contracting it rapidly.
For example, a squat jump is plyometric because you stretch your quads into the bottom of the squat position, then explosively contract them through the range of a squat and beyond to push yourself off the floor. It’s also maximal because you jump as high as possible. Similarly, you can do plyometric press ups to work the triceps and pectorals by lowering slowly and thrusting up so your hands leave the floor.
In order to jump higher and run quicker, you must do the right exercises and know what you are doing. Many people who want to jump higher or run faster train wrong. One of the biggest mistakes guys make in trying to jump higher is they train for endurance and strength only and not for muscle explosion.
Jump Higher With Plyometrics Training #2: What Muscle Groups should you focus on?
To jump higher with plyometric training, you want to train your body for explosion, which is a combination of strength and quickness. Calf exercise, squats, lunges,and other strength building exercises are important for building strength and jump roping, and running stairs are good for endurance, but to increase your vertical jump, you must also train for muscle explosion, which involves plyometric training to jump higher.
Jump Higher With Plyometrics Training #3: 5 Plyometric Exercise Routine to Jump Higher
1) Switch Lunge:
Lunge forward with your right thigh parallel to the floor (A). Swinging your arms for balance and momentum, jump up and switch legs (B), landing in a lunge with your left foot forward (C). Repeat. That’s one rep. Do three sets of 12 to 15 reps, resting for no more than 30 seconds between sets.
2) Power Knee Tap ‘n’ Touch
Stand alongside a 12-inch-high bench. Step up with your left foot; then, swinging your left arm to help propel your body, jump up and bring your right thigh to hip height (A). Land so both feet are on the bench, knees slightly bent. Immediately step your right foot down to the floor, and with your left foot, take a giant step behind you and sink into a lunge. Place your left hand next to your right foot (B). Do the sequence for 30 seconds, then repeat on the other side. That’s one set.
3) Walking lunges
using a 30 lb barbell on the back of shoulders, grasp both sides. Take a large step forward, lower your hips till both knees are at a 90 deg angle keeping shoulders up and back straight. Return to standing by bringing your back leg forward, straightening up and continue into your next lunge. Repeat till you do 10-12 lunges on each leg.
4) Reverse Squat
Holding ~ 20lb dumbbell in each hand, to the side of your body. Lower your body till your thighs are lower than parallel. Raise yourself till your thighs are parallel and extend your arms straight in front of your body. Lower to your start and this is one rep. Repeat for 10-12 reps for 1 set
5) Hamstring curl on exercise ball
Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That’s one set. Do three sets, resting for 30 seconds between sets.
About the Author
In my personal opinion going through the training, I think if plyometric training is done correctly, plyometric exercise are both strong cardio workouts and strength training workouts as well as building great bone density. Now if you view strength training as building as much muscle in the fastest amount of time possible, you might want to pair plyometrics with weights, but if your focus is to tone and build lean muscle, plyometrics are the way to go.
Find out more on how to Jump higher with plyometric training.
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