The best way to get better at anything is to do it. If you want to become a better free throw shooter, then the way to improve is to shoot as many as you can each day. The same can be said for improving your vertical leap. Developing strength in the upper and lower body can certainly make a big difference, but there is no substitute for jumping exercises. For this reason, plyometrics are considered to be an essential component to any vertical jump training program.
There are plenty of plyometric exercises designed to improve the vertical jump. But why exactly are they effective? We know that a muscle contracts more rapidly and with more force when it's stretched. The prime example is getting a lower center of gravity before jumping. When you bend the knees and hips, you are stretching the muscles, which in turn leads to a higher vertical jump. This is why we don't jump as high when we stand straight up and down.
The period between the stretching and muscle contraction is known as the amortization phase. The longer this period is, the lower your jump will be. If you want to maximize your jump, then it's important to contract the muscles as quickly as possible after they are stretched.
In other words, the quicker you jump after lowering your center of gravity, the better the results.
The perception might be that lower body plyometrics should be the only focus of a vertical jump training program. However, using the arms can add as much as 20% to your vertical jump if used properly. There are plenty of upper body plyometric exercises you can do.
There is still much that has to be learned in regards to number of repetitions, sets, and frequency that one should do. Much has to be considered before an athlete takes part in a plyometrics program. One program certainly does not fit all.
For instance, compare the typical high school freshman to a senior who has been in a weight training program for 3+ years. It wouldn't logical to expect both to do the exact same plyometrics program.
There are low, middle, and high intensity exercises. Skipping is considered to be plyometrics, but is very low intensity. On the flip side, depth jumps are high intensity and should only be reserved for athletes with experience with plyometrics and resistance training.
For those just starting out, begin with lower intensity and work your way up. This will go along way towards preventing injury.
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