Plyometric Exercises – Fun and Easy

If you are intent on playing well in your chosen sport, then, in all likelihood you are going to have to find ways to jump higher and this cannot be achieved without training with plyometric exercises.

Most physical and contact sports will benefit from good leaping abilities, whether it is for volleyball, badminton, basketball, tennis, football, rugby or baseball, the amount of times that jumping comes into play are endless. All the champions of these sports have an incredible vertical leap.

The ability to jump a little higher than the next person can be the difference in a photo finish in a sprinting race. It can make that extra bit of difference which gets you over the line first. As well as being an all round, skilled athlete in your chosen sport, there are exercises and techniques which can be used in finding ways to jump higher. The end results can bring fantastic benefits.

The goal of plyometric exercises is to increase the strength in your quad muscles so you can eventually increase your vertical jump.

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Examples of Plyometric Exercises

• Scissor Jumps – Scissor jumps are designed to increase your ability to blast off. Start this exercise by standing up straight with your feet shoulder-width apart. Put one foot a little in front of the other. Jump as high as you can from this position and land so that the opposite foot is now in front.

• Lunges – Are a great plyometric exercise to do when training to jump higher. Try to set yourself a goal of doing 12 a day. Just by doing this you can increase your vertical by 2’’ or more.

• Box Step Overs – Box step overs help to increase your explosiveness. You will need an object such as a box or chair that is strong enough to hold your weight. Start this plyometric exercise by standing to the right of the chair. Step up to the box in a slow and deliberate manner utilizing only the muscles in the leg that are stepping up. Continue the motion by pausing for a moment, then stepping back down slowly to the starting position. After doing 10-15 reps with one leg, move to the other side of the chair and do the same plyometric training with the other leg.

• Toe Raises -  Toe raise plyometric exercises will add strength to the toes as well as stretching and working on the calf muscles aswell. The calf muscles deliver most of your  jumping power and should be kept strong. A lot of untapped explosive power lies within them, and if you can train those specific leg muscles then it adds extra force for your lift off.

Jacob Hiller is the author of ‘The Jump Manual’ and is the reason that so many athletes are now jumping higher than ever before. The precise research and the effort that has been placed into every plyometric exercise guarantees you will be jumping higher than ever before!

In next to no time at all you could have a 30’’ vertical leap. The Jump Manual has the rest of the competition covered. Some of the simplest things get the biggest results!  Always remember to work smarter not harder.

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By Dan Harcourt