Have you ever wondered how Lebron James jumps so high? Have you always wanted to slam dunk a basketball? Which program is more effective for increasing your vertical leap: plyometric training or weightlifting? This article offers you both so you can determine which one is appropriate for you.
Things You'll Need
- Medium-sized sturdy box, 2 to 3 feet high
Warm-up exercises are imperative for any workout. Warm-ups increase your body temperature and prepare your muscles and joints for the workout. Start with three sets of butt and thigh presses for sets of eight with each leg. Follow that with three sets of quadricep extensions and three sets of hamstring curls. After some stretching, you should be ready to work.
Make a routine or schedule of your training or jumping workouts. It is important to allow your body time to rest and heal. Train every other day to allow your body time to recover. The programs are designed for a period of eight weeks. If you train three times each week for eight weeks, you will see improvement in your vertical jump.
Weightlifting program: Do 50 calf raises the first day and increase it by 25 on the next workout. For example, do 50 calf raises on Monday, 75 on Wednesday, 100 on Friday, etc. Continue doing this until you reach 625 calf raises. Your calf muscles are tough; some athletes have gone up to 1,000 calf raises!
Do 50 squats. Increase your squat repetitions by 10 on the next workout until you reach 290 squats. Some peoples legs are stronger than others and will be able to do more reps.
Jump up and down as high as you can for as long as you can.
Sit against a wall for one minute and increase your time by 10 seconds on each following workout until you reach two minutes and 20 seconds.
Plyometric workout: Depth jumps are done with a box, 2 to 3 feet high. Start on top of the box and drop down, then jump back up as soon as you land. Start with 10 reps, and increase by five on each following workouts until you reach 110.
Do 10 leap-ups. Start standing straight up and then come down into a squat, then jump into the air as high as you can. Start with 10 reps and increase by five on each following workout until you reach 110.
Do 10 vertical jumps.On the balls of your toes, jump straight into the air, as soon as you touch the ground, jump back in the air. Start with 10 reps and increase by five on each following workouts until you reach 110.
Before you start either program, measure your current vertical jump. After each eight-week program, measure your vertical jump again so you can see the percentage of increase after each program and then determine which one works better for you.
Tips & Warnings
- If you do the exercises in increments or sets, rest for two to three minutes between sets. You can also add a jump rope into your workout for more calf strength. Jump rope three times a week, 200 jumps per session. The calf is one of the most important muscles in the jumping process.
- Ankle weights are not recommended; they have been linked to Achilles tendon and heel injuries.
- Know your limits and do not try to push yourself too hard. Plyometric training should always be performed on a soft surface such as grass or on a mat. Concrete should never be used.
- Photo Credit author of this image is unknown
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