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Not long ago, I made the decision to include plyometrics training exercises as part of my workout regimen. Many years ago, I tried several kinds of exercises in an attempt to improve my vertical leaping abilities. I found that plyometric training provided substantial gains in my vertical leaping ability and also vastly improved my leg strength. 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.
As a high school student, I became fixated on increasing my vertical leaping capabilities. Just as was the case with push ups, whenever our gym classes measured our jumping ability, I became a fiercely competitive animal. As I recall, I came in second place in the entire school during my junior year with a 34" effort. The school champion was able to leap 36" and subsequently was part of the University of Connecticut basketball squad's starting lineup. That was when I became determined to hone in on plyometric training exercises as a way to improve my vertical leap. My first experiment was with a program titled Air Alert II. The bottom line is that it taught me some rather bad habits.
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. But, it was the intense schedule of workouts that represented the problem with the program, not the exercises themselves.
How Often to Perform Plyometrics Training
The main problem with Air Alert II (not unlike similar programs) was its requirement of five consecutive days of plyometric training. Furthermore, the sheer amount of exercises was extreme, requiring three or four sets of fifty to one hundred repetitions per movement type. This can certainly increase leg strength, but in actuality results in muscle overuse. Also, what lends credence to the concept that completing 100 repetitions of a given exercise will indeed improve vertical leaping abilities?
Vertical leaps are simply a rapid, forceful upward motion. The most effective method for increasing upward explosiveness is something other than training with multiple repetitions. Consider the theory behind the bench press exercise. Someone wishing to build substantial strength would be advised to complete several sets of 1-3 repetitions with a large amount of weight. Following that analogy, a program like this one would suggest that you complete 100 repetitions with an unweighted barbell alone. Perhaps you would gain endurance, but it is highly unlikely that you would build noticeable strength. Also, it would never be a good idea to work on bench press exercises for five consecutive days.
In my opinion, the most effective way to gain leg strength and improve your vertical leaping ability is to concentrate on low repetition plyometrics training workouts. The specific plyometric movement at issue will determine, at least in part, how many repetitions are advisable. Certain plyometric movements are optimized by performing merely five repetitions, and other movements require ten to fifteen repetitions. No matter what exercise is at issue, it is always important to give your all. When you are capable of jumping several feet in the air, it makes little sense to train by jumping merely a single foot.
Plyometric Exercises
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. This type of exercise is highly effective for increasing quickness and startling power. Indeed, those who concentrate on vertical leap improvement programs typically gain a faster time in the 40 yard dash too. Another frequent misunderstanding is the assumption that the calves are the main determinant of vertical leaping ability. Attempt to jump by not bending at the knee, and afterward, jump normally. 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. Calves can assist somewhat, but in order to really gain forceful jumping ability, it is best to concentrate on the larger leg muscles.
Plyometric Training as a cardio substitute
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. But, certain plyometric regimens do exist that focus on movements that are targeted for vertical leap improvements.
It is my belief that plyometric training exercises can be a truly effective cardio substitute even for those who are not concerned with improving their vertical leap or their overall jumping power. Just by working hard you will realize fat loss. For me, plyometrics training is far more pleasant that working out on the elliptical or riding an exercise bike. Also appealing is the fact that plyometrics training gives me increased leg strength, but does not result in bulky or unsightly muscles. 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, plyometrics training exercises may be a great choice for you.
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