Increasing your Vertical Jump Through Plyometric Training
Plyometric training is one of the most effective trainings that basketball athletes adopt to increasing their vertical jump and speed.
The Plyo has been tested and proven over and over again and because of its effectiveness, it is used in basketball camps and integrated into training routines for athletes for all sorts of competition, including – Olympics, NBA, World championship…
As long as there is a need for speed and quickness (sprinting), as long as there is a need to increase explosiveness and agility (increasing your hops), plyometric training is always there to help you achieve that.
The secret to the plyos is that it trains your muscle to act like a “fully stretched” rubber band, storing and exploding with tremendous power when it is call upon during jumping or sudden movement like changing direction.
In other words, plyometric trainings and workouts are designed to stress you fast twitch muscles so that they will perform like a stretched band as and when needed.
One of the most effective plyometric training you can use and adopt to increase your vertical jump is the depth jump. In order for you to do this training, you will need a platform or a step board.
What you want to do is to go on top of the platform and just let your body fall. The moment the balls of your feet touches the ground, you must then spring back up as hard and as fast as you can.
This will train your fast twitch muscles to react and insert explosiveness power into them. In other words, if you want to jump higher in basketball fast without any weights, this is one of the best alternative you can go.
Another very effective plyometric training to increase vertical leap for basketball players is the side step jump. This training workout focuses on stimulating the jump motion and strengthening the thigh and glutes muscles that is used during a jump.
In order for this training to work at its maximum potential, you have to apply the same principles of plyometric as with depth jump. That is, to do it with speed and quickness… so that your fast twitch muscles gets the maximum gain from this workout.
What you want to do here is to stand beside a platform with one of your leg raise. Do a push off the platform using the raised leg and as you land on the ground with both feet, explode straight up again.
This will help increase your hops for basketball in 2 folds – One by strengthening the take off leg and the other, stressing the fast twitch muscles to react during impact, thus, gaining and achieving maximum benefit for your verticals from this workout alone.
Another form of plyometric training you can adopt and use is the tuck jump. You do not need a platform or a step board in this case. Bear in mind that this training however, requires you to repeat with continuous movement and it can be very stressful to your joints and thigh. So, make sure you have a proper warm up and stretch your muscles before attempting this workout.
The same principle of plyometric applies in this training – speed and quickness.
What you want to do here is to stand shoulder width apart. Jump as high up as you can and while you are in the air, tuck your legs in so that your knees are almost touching your shoulder.As the balls of your feet touch the ground, spring back up as fast as you can again. Remember… focus on the speed to receive maximum gain from this drill.
The training is devised by Jacob, and his formula is so effective that he has been asked to train some of the most explosive NBA players and even professional dunkers from Dunk Nation.
In fact, it is so effective and powerful that his training manual was even featured in ESPN…
Click to find out more about his vertical jump secrets.