Jumping Into Plyometrics

admin | September 2nd, 2010 | Posted in Jumping Into Plyometrics

Jumping Into Plyometrics – the most comprehensive exercise of plyometrics.

Did you know that jumping into plyometrics can considerably increase the length, height, and power of your vertical jump? It’s true!

ANYBODY can improve their vertical jump and learn how to jump higher!

You can increase your vertical jump through a combination of plyometrics, strength training, and power lifting.

Before starting this training it is important to understand what plyometrics are all about. It is all about muscle contraction and doing exercises to generate the strongest muscle contraction possible in the shortest possible time improving your ability to run faster, turn quicker, and jump higher.
One of the most common plyometric exercises is the drop jump. This is when you drop from a box to the floor and then rebound up onto a higher box. This is a high impact exercise. There are many lower impact exercises such as squat jumps, skipping or two-foot jumping on the spot.

Jumping into plyometrics – high intensity training

As plyometrics are high intensity impact exercises it is essential to get the exercise selection, sets, repetitions and rest intervals correct such as 2-3 minutes rest in between sets, 3-4 days rest in between workouts.
If you want to increase your vertical jump then you need to start training for these two very precise things:
1) Strength
2) Explosion
If you don’t train for these two things, you simply won’t be able to increase the height of the jump and getting the outcome that are looking for.

Jumping into plyometrics – dynamic way to improve your vertical jump

The right plyometric exercises combined with a strength training programme is a dynamic way of improving your jumping technique. Always begin with low intensity exercises and gradually increase to moderate and high intensity exercises. Remember that you should never begin with exercises that are of high or moderate intensity especially if you have no previous training. If you begin with exercises that are of high intensity, this will only lead to injuries. Learning how to do plyometric training, resistance training, correctly is hugely important in obtaining the right results.
And do not forget, do your research!
Discover all about jumping into plyometrics and check out the Jump Manual

How to Have Great Basketball Workouts

admin | September 21st, 2010 | Posted in Basketball workouts

If you are a basketball player, you know that your basketball workouts should be the best that you can get. Having the best workout will assure you and your coaches that you are at the best of your ability.

Basketball workouts will not only ensure that you are working to the best but also that you are working to get better each and every day. Knowing the basics of a great basketball training session will help you to know what you should be doing during your basketball training.

Never train for more than eight hours a week.
Make sure that you have at least an hour on the court and at least 45 minutes in the weight room.
Have a great support system made up of your coaches, basketball peers, and family.
Make sure that you concentrate during your basketball workout.
Always strive to do better in your basketball workout.

Weight Room and Basketball Workouts

Years ago many coaches did not believe that a weight room could help their players that played basketball. They did not see the point of adding weight lifting to the basketball workout. Many did not think that weight training would be beneficial to those who were playing the sport of basketball. These coaches missed out on the perfect opportunity to help train their players. Going to the weight room and lifting weights can help a basketball player increase his strength in his legs and his upper torso. Lifting weights and doing other weight room activities also help to increase a player’s attention span and awareness.

When having weight training during basketball workouts, it is important to do different exercises such as squats, dead lifts, chin-ups, split squats, and dumbbell presses. Always go into the weight room with the intention of lifting more weights and doing more repetitions instead of the same amount you did the day before.

Mental Health and Basketball

You are probably asking yourself how mental health and basketball go together. It is quite easy to figure out if you think about it. A player who is at a basketball training session could be distracted or go in with the wrong mental attitude and totally miss what he or she is supposed to practice for that day.

A player may come in with the attitude that he or she did 20 basketball throws the day before and they will do 40 today. This mentality is wrong and often lands players in trouble when it comes to the game. When throwing the ball do not think of how many baskets you can get, think of how good you can make each throw. The better you can throw, the better your game will be. Always concentrate on doing your best and not how many baskets you can complete in one day.

Playing basketball is a very fun sport but it does take basketball workouts and good basketball training every day. Remember to practice, practice, practice and soon you will be playing at top efficiency. If you have trouble during a basketball training session consult your coach. He or she can help to make the best basketball workouts for you.

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Plyometrics involves bounding, jumping, catching and throwing

admin | September 26th, 2011 | Posted in Plyometric Training

What exactly is plyometrics? When you break the word into its roots, plyometric literally means to increase measure (“plio” equals “more”; “metric” equals “measure.”)

Specifically, plyometric training refers to activities that allow a muscle to reach maximum force in the shortest period of time. This is accomplished by incorporating the stretch-shortening cycle. Simply put, any movement that involves a rapid prestretch that is immediately followed by a muscular contraction.

A great example can be seen when you watch a basketball player jumping for a rebound. He or she quickly descends into a quarter-squat position (prestretch) then immediately counters with a muscle contraction by explosively jumping for the rebound.

Two things happen during this movement. First, there is an increase in the rate of muscle force. Second, there is an increase in the number of muscle fibers recruited during the contraction.

With this comes many physical benefits: increases in muscular strength and power, increased mobility in selected joints, andimproved athletic performance. But plyometrics isn’t limited to the athlete or weekend warrior. Many trainers and coaches use plyometrics with all levels of clients.

Whether it’s a professional athlete looking to improve his vertical jump or a grandparent looking to improve his power and stability getting up and down the stairs, both can benefit greatly from plyometric training.

Of course, training should vary per individual based on his or her background and goals. With that said, there are certain guidelines that should be followed when introducing plyometric training into your routine.

PROPER WARM-UP

A thorough set of warm-up exercises should precede any workout, particularly plyometrics. Spend at least 10 to 15 minutes implementing a dynamic warm-up before you begin.

MASTER THE BASICS

Learning basic jumps and landing mechanics is key before advancing to more complex exercises. Begin with jumping-in-place drills and focus on absorbing impact and landing properly. Once a strong foundation has been developed, traveling hops, jumps and bounds can be introduced.

ALLOW RECOVERY

Because intensity is higher in plyometrics, allowing full recovery is extremely important. As a guideline, rest as much as 3 or 4 minutes between sets or work at a 1:3 ratio. In other words, if your set lasts 20 seconds, recovery should be 60 seconds. Also, take at leastone to two days of recovery between plyometric workouts.

PROPER FOOTWEAR

Make sure you have a high-quality athletic shoe. Also, work on surfaces that have good shock-absorbing qualities like grass as opposed to cement.

WATCH YOUR VOLUME

Volume is simply the total amount of repetitions per workout. For example, if you perform an exercise of three sets of 15 reps, your total volume would equal 45 (3 times 15 equals 45). The recommended amount of volume ranges is based on skill level. The National Strength and Conditioning association recommends the following volume ranges: 80 to 100 for beginner (no experience), 100 to 120 for intermediate (some experience), 120 to 140 for advanced (considerable experience).

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 15 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.

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Why You Need to Add Plyometrics to Your Workout

admin | July 27th, 2011 | Posted in Plyometric Workout

Article by Russell Fesio

To burn the most amount of calories, one should use the most amount of energy working out whenever possible. Plyometrics is a fantastic way to incorporate quick, powerful movements to increase the intensity of your workout without sacrificing recovery or strength gains. Plyometrics helps to improve the functionality of the nervous system through the use of ‘rapid sequencing’. This means that rapid movement exercises are utilized to allow you to make excellent gains for strength and muscular power.

Plyometrics is generally added to workouts specifically for people looking for sport-specific training; however, it can be added to anybody’s workout for an increase in intensity. Plyometrics training uses a specific pattern of muscle movement; the eccentric phase of rapid muscle lengthening, followed by a short resting period and then the concentric phase of explosive muscle shortening. The use of the explosive movements is what allows the body to develop its power.

This increase in movement translates to increased calorie expenditure, giving your workout an added boost of calorie burning power. Introduce these exercises slowly into your current routine by adding one in per week to start until you feel comfortable performing three or four different Plyometrics exercises integrated into your workout.

Squat Jumps:

This is an excellent beginners Plyometrics exercise as it incorporates two easy steps.

To begin, start in a squatting position. Your arms will be lowered to your sides, with knees bent and glutes thrust outwards so your thighs are parallel to the ground.

In an explosive movement, jump upwards as high as you can go, extending your arms above your head. As you land, bring your arms back down to your sides and lower yourself into the squat position again.

Then, without any pause, repeat the exercise.

Box Jumps:

Another lower intensity Plyometrics exercise, start by standing facing a step roughly 12? in height.

Bring your body into a semi-squat position and immediately jump using both feet onto the step.

Step back down one foot at a time. Once your second foot is down, lower yourself back into the semi-squat position and begin again. Try to not pause in between the step down and jump phases.

Squat Thrust:

A great all over body movement capable of toning arms, legs, and your core is the squat thrust. It is a medium intensity movement that will have your heart pounding in no time.

Begin by standing straight with your arms at your sides. Squat down to the floor and place your hands in front of your feet for support. As quickly as you can, thrust your legs rearwards and land on your toes, in the position of a push up.

Immediately jump your legs back frontwards in between your hands and press up to stand back up. Repeat immediately.

About the Author

Russell likes to write on various topics and has been doing so for several years. His most up-to-date internet site is http://tuftedheadboard.org which provides people with information on purchasing a tufted headboard.

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Personal Training- Total Body Plyometric Workout

admin | June 12th, 2011 | Posted in Plyometric Workout

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Prep body for plyometric exercises

admin | May 2nd, 2011 | Posted in Plyometric Training

The word “plyometrics” has been thrown around a lot since the creation of many new high-intensity fitness programs designed for fit individuals who just want to take things to the next level.

Plyometrics are a great way to increase athletic ability and speed, but before attempting these exercises, it’s important to have the proper preparation and instruction to carry them out. Plyometrics are not for everyone, but it can be a fun and effective way to train.

Generally speaking, plyometric exercises are quick in nature and require some sort of counteraction to perform. A simple example of this would be the jumping action when using a jump rope. The counteraction occurs when landing, as the calf becomes loaded by the weight of your body. Due to this loading, the calf muscle is quickly stretched, thereby immediately triggering a reflexive contraction action propelling the body upward again. This all happens within a fraction of a second. During this time, the elasticity of the muscle, as well as this stretch reflex, combine to produce a greater force. If the action is not performed immediately after the counteraction, the stored energy in the muscle will dissipate.

Examples of plyometric exercises include jumping rope, two-leg jumps, one-leg jumps, box jumps, skaters and many medicine-ball exercises. In the case of jumping, the counteraction is lowering your body just before the jump, which automatically loads all the muscles used for the jump itself. For medicine-ball exercises, the counteraction is decelerating the ball. An example of this is throwing the ball back and forth between partners. When the ball is thrown to one partner, he must catch it and then bend his elbows and shoulders to decelerate the ball. This is then followed by the immediate action, which is pushing the ball back away from the body.

Strength train first

Since plyometrics are more intense, a certain level of fitness should be obtained before attempting to perform these exercises. Those who are considered overweight should avoid doing higher-intensity plyometrics, such as jumping and leaping. Upper-body plyometrics, however, may be more appropriate in this case. Those who have poor balance or who have never used free weights should also avoid lower-body plyometric exercises.

In all cases, strength training should be done beforehand in order to properly strengthen the muscles. Basic functional exercises — lunges, squats, pushups, etc. — should all be mastered before attempting a plyometric program. Without this basic strength, plyometrics can be too much for the joints to handle.

Plyometric training doesn’t require high volumes because endless repetitions of the exercises can greatly harm the joints and muscles. According to the National Strength and Conditioning Association, beginners should start out at 80 to 100 ground contacts per workout. Plyometric workouts should also only be done one to three times per week. For example, if you are doing repetitive jumps to touch the backboard of a basketball hoop, you should only do a total of 100 jumps within that workout. Even this number can be a lot, depending on the intensity of the exercise. Lower-intensity exercises, such as jumping rope, can reach higher ground contacts with less risk, while higher-intensity exercises, such as one-leg jumps, should be done with less contacts.

A proper warm-up should also always be done before plyometrics. Drills such as marching, high knees, lunges, squats and shuffles will get the body ready for the higher-intensity exercise.

Plyometric training has been around for years but is widely misused. With proper instruction, these exercises can do wonders for your vertical leap and speed. They are also a great way to just get in better shape and prepare your body for the high impact of sports. With plyometric exercise, you can break away from the normal, everyday workouts and jump into something a little more fun.

Ted Santaniello, CSCS, is a certified personal trainer working at the Wellness Center at PARC, located at 295 New York Road (next to ARC) in Plattsburgh. For more information, call him at 324-2024.

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Vertical Jump Workout – Know More About It

admin | March 26th, 2011 | Posted in Vertical Workout

Are you involved in any of these sports: basketball, track-and-field, football and volleyball? If yes, what do these sports have in common? The use of balls? Of course not, since track and field events do not usually use balls. The highly-paid and world-famous players? Maybe. But these sports employ one important technique that allows the players to win back-to-back championships and million-dollar promotional contracts. So what is it? This common thing is known as vertical jumping.

It is the ability of an individual, usually an athlete, to raise his or her center of gravity to achieve a desired or optimal height in every jump made. This could only be attained with the proper exercises and workouts, often promoted in gyms that specialize in training programs that strengthen leg muscles.

Exercise and workouts employ several exercises that will empower, strengthen, condition, and make leg muscles flexible to generate high jumps. Some of these workouts employ ball-throwing, quick and regular squats, frequent jumping vertically and horizontally, and even ball-handling techniques. All the exercises that comprise the vertical jump workout program are designed scientifically, thus ensuring that players and athletes could indeed jump and reach their optimal jumping heights.

These vertical jump workouts are usually scheduled three to fours per week, and begin with stretching techniques before undergoing the rigid and tedious vertical jump exercises. Laborious and tiring as these workouts may sound, still you’ll be glad to take them with the guarantee of becoming a better player or athlete in whatever sport you join in.

Ready to learn how to jump higher? Visit http://howtojumphigher.grovetech.com/ today!

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