Oct 192010
 

When Should I Start Doing Plyometrics? – Vertical Jump Training Tips and Tricks

Many vertical jump programs go wrong because they think the focus should only be strength when starting to train the vertical. While this can lead to improvement, it WILL NOT lead to the fastest improvements possible.

You still want to increase or at least maintain the contraction speed you can already do. You can do this by combining a strength focus with agility and plyometrics.

But wait! Have you heard from every “expert” that you have to squat 1.5 times your weight to even do plyometrics? This is not true. Your strength levels might dictate the intensity of plyometrics you might be able to perform, most (if not all) athletes at any strength level can profit from some type of plyometric training.

And actually, if you are performing in your sport then you are already doing plyometrics. Does this mean if you can’t squat 1.5 times your body weight, you shouldn’t be playing basketball, volleyball, or whatever your sport is? No.

There are easy ways to find out what level of plyometrics intensity is best for you, but the idea that that you are “unfit” for plyometric activity if you cannot squat 1.5 times your weight was most likely made up by someone who wanted to protect themselves from legal liability if the program injured someone, and thus perpetuated by every supposed trainer afterwards.

To be fair, improper use of plyometrics can be bad for the joints, but this is totally different from saying that if you cannot squat 1.5 times your weight, you cannot do plyometrics.

Want to discover the best vertical jump program you can use to effectively train your vertical jump heights?
Click here: Best Vertical Jump Training Programs

Related articles:  Jacob  Hiller’s Jumping Manual, Free Vertical Jump  Training

Article By Jacob Hiller: Jacob  Hiller is the creator of a bestselling vertical jump program “The Jump  Manual”, and he is considered one of the world’s foremost authorities on  vertical jump training. Click on the following link to visit his  website: Jacob  Hiller’s Jump Manual

Article from articlesbase.com

This is a great warm up or fun exercise that shows you just how many things you can do WITHOUT even jumping the skipping rope. It is mostly releases, swings and wraps, with some turns and step-throughs as well. None of it is too hard to learn, and it is suitable when you have a knee injury or condition that prevents you from jumping rope or doing other plyometric activities.
Video Rating: 5 / 5

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Oct 022010
 

Plyometrics Training – How Should It Feel When Training To Improve Your Vertical Jump?

Strength Training Will Make You Sore

Doing weight training, you should expect that you’re going to be sore-there are ways to minimize that and get a better recovery, but it’s very common to be sore, and usually that’s not a problem. With strength training, due to the tension you put on the muscle which creates micro-tears that recover and build strength-that is going to make you sore. And that’s going to hurt while you’re doing it, and it’s going to hurt the next day; and that’s fine.

What you need to realize is when you’re doing quickness training and plyometrics training, it’s not going to put on the same amount of tension that strength training does-although there will be, from a good plyometrics activity, a lot of tension on the muscle. There’s not going to be near as much tension or time under tension with a good strength training program.

How Will Plyometrics Training Feel?

So, how should it feel when you’re properly training your quickness? I mean, during the actual training, how should it feel? Well, you should feel very good. You should feel warm. You should feel energetic. You should feel that you’re jumping higher than you’ve ever jumped before, and really that’s the whole point of doing a quickness and plyometrics program. Each repetition of a plyometrics should be done at full intensity. You should feel like you’re jumping higher each repetition than you’ve ever jumped before, and that should be your goal each repetition.

I just want to sum it up again for you. If you’re doing a plyometrics and quickness regime, and you have the right volume, and the right intensity, and the right number of sets and reps, don’t expect the next day to be very sore. Although a lot of you, especially if you’re beginners, are going to feel somewhat sore, if you’ve done a lot of training before, if you’re playing a lot of your sport, you may not even feel very sore at all the next day.

And the other thing is, during that training, don’t expect to feel an incredible amount of burn-that’s not the point of a quickness and plyometrics training session. You’re not going to feel the burn. You’re not going to feel the pain. If you are, you’re not training correctly, because this is really about training the muscle at faster speeds, at higher intensity than you’ve ever trained before and increasing your quickness and reactive ability and training your central nervous system to jump higher, and to call upon the muscle fibers in better and more powerful ways.

Jumping Higher

I hope this helps you realize that strength training is going to hurt the day of and the day after; quickness and plyometrics training is really going to be a lot of fun. You should be jumping higher than you’ve ever jumped before during those training sessions. And the next day, you may not be very sore-some of you may be a little sore, but don’t think that you’re doing it wrong.

How To Know If You Are Training Correctly

The only real way to know if you’re doing the quickness and plyometrics sessions correctly, is if you’re going higher each time, and you’re reaching new heights. It’s best to measure those sessions. And so, if you’re noticing that you’re jumping lower, well, you need to assess what’s going on. But if you’re noticing that each jump is at your peak, then you’re going to be building that each time you do a new session, you’re going to notice incremental increases on that.

Guest Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program “Jacob Hiller’s Jumping Manual,” Free Vertical Jump Training