Plyometric Training

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5 Super Plyometric Training Exercises

Is there a "best" method for boosting your vertical leap? The answer would have to be no. In fact, the perfect approach is to use a variety of techniques, since the process of launching towards the rim is quite complex if you don`t use a trampoline. Nonetheless, plyometric training provides one of the most effective means of conditioning your body when you want to maximize your "hops." Here are some helpful drills to add more power to your lower body:

1. Box Drill with Rings

Stand with your feet a little wider apart than hip-width. Your body should be facing the first ring. Next, using your left and right feet hop forward until you land in the first ring. Then hop laterally to the left, and land inside the ring on the side. The next step is to leap backwards and land in the ring located behind you. Finally, complete the drill by jumping laterally to the right side, and landing in the last ring. After resting a while, repeat this exercise. It`s crucial to minimize the amount of time between landing and hopping!

2. Depth Jumps

Stand on a plyometrics box. Keep your toes near the edge, with your feet shoulder-width apart. Step off the box (without jumping off) and land on both of your feet. Momentarily, jump up as high as you can and reach upwards using both hands. Make sure that the jump is completely perpendicular, and not parallel to the ground whatsoever. You should land softly onto the ground and minimize the duration of your contact. Increase the height of the box, in order to add more difficulty.

3. Lateral Hurdle Jumps

This is another effective plyometric training exercise. You should stand beside the object that you`re going to jump over. Jump vertically while raising your knees, but also jump laterally. Make sure to land on both of your feet and then leap towards the other direction atop the obstacle. When performing this exercise, it`s crucial that you not hesitate between each jump. Furthermore, you should avoid dropping down into a squatting stance.

4. Single Leg Lateral Hops

Begin by standing on a single leg. Place your hands either at your side or on your waist. Next, after hopping on that side and sustaining your balance, hop back to your beginning pose. To make this particular plyometric training exercise more challenging, place an object on the ground (such as a rope).

5. Single Leg Tuck Jump

This is another effective type of plyometric training exercise that you should definitely consider doing. It`s a variation of the Tuck Jump. However, this time you should only use one leg. After landing, you must do another jump momentarily afterwards. Minimize your ground contact duration and perform the jump for the same leg. After resting a while, you should switch legs and perform repetitions for that limb. This type of exercise is particularly helpful for basketball players, as it focuses on boosting your takeoff using a single foot.

The Jump Manual is an outstanding source for other plyometric training exercises that are effective in giving you more "hops" than a kangaroo.

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