How to do Plyometric Exercises to Increase Speed and Vertical Leap

Plyometric exercises can be a great addition to the workout routine of any athlete. These exercises will help to increase your speed, vertical leap, balance, and coordination.

Difficulty: Challenging

Instructions

1. • Before getting started be sure to warm-up and stretch properly. I recommend running for 3-5 minutes and then stretching your lower body where if feels tight. Jumping up on boxes and stairs can be dangerous. Be careful not to fall backwards or sprain an ankle. So, do this workout keeping your ability level in mind.

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   • Stationary box jumps-stand motionless with your arms at your side. In one smooth motion swing your arms and jump up on top of a box. The box height can range anywhere from 1 to 3 feet high. If no sturdy boxes are available stairs can be used. When on top of the box jump down and repeat. When doing this exercise jump off of the balls of your feet. Also, when taking off keep your knees straight (not pointed in so they almost touch) this will yield better results. Do 3-4 sets of 10-20 repetitions depending on the level of your physical condition.

3. • Consecutive box jumps-stand motionless with your arms at your side. In one smooth motion swing your arms and jump up on top of a box. Once on top of the box jump to the ground. As soon as your feet hit the ground spring right back up onto another box with your feet spending as little time on the ground as possible. This second jump must be done as quick and as powerful as possible. Several boxes can be set up in a row. When doing this exercise jump off and land on the balls of your feet. When taking off keep your knees straight (not pointed in so they almost touch) this will yield better results. Do 2-4 sets of 10-25 repetitions. Stairs can also be used for this exercise.

4. • Stationary Consecutive Knee Jumps- stand motionless with your arms at your side. In one smooth motion swing your arms and jump up into the air and tuck your knees into your chest. As soon as your feet hit the ground spring right back up into the air for another repetition with your feet spending as little time on the ground as possible. Do 3-5 timed sets of 30 to 60 seconds.

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   • One leg Stationary Jumps-start with on foot up on a box that is about 12 inches tall. Explode off of the foot what is on the box. At the same time reach up with the opposite hand. Switch feet in midair so that the opposite foot lands on the box. As soon as the other foot hits the ground repeat. Do 3-5 sets of 10 to 25 repetitions.

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   • One leg Rim Jumps-Start a short distance away from a Basketball hoop (typically no farther than the three point line). Begin to approach the rim slowly building speed. Be relaxed in your approach because if you are too tense or run too fast you will jump outward not upward. When jumping off of one foot the last two steps are crucial (if you are right handed you should learn to jump off of your left foot). The stride with your non-jump leg before a jump should slightly lower your hips (be sure to keep your torso mostly upright). The next stride with your jump leg should be short and explosive. When jumping off of one leg your plant foot should contact the ground from heal to toe in a rocking motion. This will help propel you upward. Swing your arms together before takeoff and reach up with your right hand if you are jumping off of your left foot. If you can’t jump off of one leg keep practicing. Do 15-30 reps.

7. • Two leg Rim Jump- Start a short distance away from a Basketball hoop (typically no farther than the three point line). Begin to approach the rim slowly building speed. Be relaxed in your approach because if you are too tense or run too fast you will jump outward not upward. When jumping off two feet from a run your feet should not hit the ground at the same time. If you watch any pro basketball player they all do this. Their lead foot is almost always their left if they are right handed and it hits the ground first. You should hear a quick “pit-pat” sound when you take off not a “thud.” When taking off keep your knees straight (not pointed in so they almost touch) this will yield better results. Be sure to swing both arms upward. Do 15-30 reps.

[kbouza]

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