With Plyometric Training
Would you like to know how to jump higher and get faster? While there are many types of training programs you could try, we believe that plyometric strength training (or plyometrics) is the fastest way to increase the height of your jump.
If you consistently incorporate the right strength training and flexibility exercises with plyometrics, you’ll go from feeling as if your feet have been glued to the ground to making slam-dunks in surprisingly little time.
Follow these tips to jump higher faster:
Warm Up Properly
You don’t want to go from cold muscles to explosively squatting, jumping, and lifting. That’s a great way to hurt yourself and get sidelined for several months, when you could be playing or training. No one wants that.
So, let’s talk about warming up and getting ready to really burn some calories and build some muscle strength.
Never start your workout with static stretches. It’s been shown that trying to stretch cold muscles is dangerous and can lead to torn or pulled ligaments and muscles. Don’t risk injury.
Instead, when you’re warming up, do some dynamic stretches. March in place, making sure that you lift your knees as high as or higher than your hips each time.
Do three sets of ten lunges. Kick your leg out straight and try to touch it with your opposite arm. Switch legs and arms, and do it again. Repeat this ten times on each leg for three sets.
Once your body feels warm, and your heart rate is elevated, you’re ready to move into your plyometrics workout.
Using Plyometrics to Increase Your Vertical
If your workout was a meal, the warm up is your vegetables. The warm down is your potatoes, but the real meat of it is what falls in the middle: your plyometric strength training. Every part of this workout “meal” is important, but it would be nothing without this part of the regimen. Working out without strength training is like eating a meal without protein.
You can burn calories, gain strength, and jump higher by doing these exercises consistently, using only your own body weight for resistance. However, if you really want to jump higher faster, you should consider adding resistance and/or wearing specially designed plyometric Strength Shoes.
Now that you’re warm, start your plyometrics workout with 10 calf raises. For these, you’re just raising up onto your toes and lowering yourself back down until your heels almost touch the floor.
Next, do 10 flat-footed squats. Stand with your feet a little wider than hip-width apart. Squat down as low as you can go, keeping your knees over your toes, your chest and head up and your back flat.
After you’ve done your squats, stand on your left foot and hop in place 10 times. Concentrate on landing lightly, and try not to let your heel touch the ground. Do the same on the right foot.
Now, with your feet planted hip-width apart, bend your knees, and jump vertically, tucking your knees up as high as you can in the air, and landing as lightly as possible. Do this 10 times, as well.
That’s the whole circuit. Now, just do it all 4 more times, and you’ll be done with the plyometrics portion of your routine.
The Importance of Static Stretching for Flexibility
We say that static stretching is like the potatoes of your workout “meal” because, after you’re done with your plyometrics, these stretches will help you warm down and will feel really good, too. This is a great time to pull out your Stretch Strap and do a few of the recommended exercises with it to increase flexibility. Make sure that you perform all of your static stretches slowly and deliberately, holding each pose for at least 30 seconds and then coming back to a neutral position slowly and smoothly.If you add plyometrics and dynamic and static stretching to your regular workout regimen, you’ll be jumping a lot higher, and it’ll happen faster than you’ll believe.X