One of the ways to increase vertical power and speed is to learn how to jump higher and faster through repetitive plyometrics.
Repetitive plyometrics focuses on quick ground contact time, speed, and coordination.
This is done by creating maximal force in a short amount of time.
This type of plyometric training can add a fun and challenging component to jump training programs. But, like most training systems, it should be introduced and progressed over time to avoid getting hurt.
Movements such as bounding, hops, depth jumps, and hurdle jumps require foundational stability, motor control, coordinated patterning, eccentric strength, joint integrity, flexibility, and technical proficiency to avoid any injuries.
Benefits of Plyometrics
The benefits of plyometrics include increased speed, jump height, strength, and efficiency to produce force quickly.
- A1. A-Skip Double Switch
- A2. Stationary High Knees
This is a great start as the focus is on being quick and fast with how you coordinate your limbs to switch. This can be done for 2-3 sets x 6-10reps each leg.
- B1. Single Leg B-Skip Tuck Jump
- B2. Lateral Hurdle Jump
This is an advanced plyometric superset. The first movement requires you to bring one leg up and extend in a cycling motion prior to landing. You can modify this exercise by just doing a single-leg tuck jump. For the second exercise, if you don’t have a hurdle to jump over then simply just pretend or use a barrier of any kind. The height doesn’t matter as long as you are trying to jump quickly from side to side while tucking your knees up. Do 3-5 sets x 6-8 reps each leg.
- C1. Single Leg Quick Box Jump
- C2. Alternating Stepup Jump
This last superset is a bit easier to do and the height of the box should be low enough that you can quick hop on and off. Do this for 3-5 sets x 6-10 reps each leg.
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