Wouldn’t it be nice if you could dunk a basketball through a standard sized NBA hoop? Ok, so maybe you’re one of the few that actually can dunk a basketball. Well then imagine if you could jump even higher than that. In physical fitness there is a specific type of training for that. It’s called Plyometric training. Our ability to jump higher, further, throw a ball higher and further can all be enhanced with proper plyometric training. Now, I’m not saying that everyone will develop the ability to dunk a hoop just because they do plyometric training, but you can improve your jump. And definitely not saying that they won’t. If dunking a hoop is what you really want, then go for it. Start with a simple plyometric routine like the one I’m about to give you, and in a month, change it up. Start reading about other plyometric routines get all of the information you can and practice often.
I’m sure that you have heard of the old days when people said that lifting weights would make you slow, and inflexible. We laugh at that and think they must have been crazy. I know I have. It’s simple to me that movement supports movement. A stronger body will do better in sports, and everyday life. Case closed. Well.... maybe not. Lifting weights actually can be harmful to your sport depending on the way that you train. A lot of it has to do with bodybuilding techniques. You see bodybuilders used to train a lot differently. They would train for strength first, and aesthetics would follow. As the years went by, that started to change. Today, bodybuilders focus on a lot of techniques that mainly grow the muscle without necessarily increasing the performance of that muscle. I’ll talk more on that in other articles, but for now just know that there many techniques used in bodybuilding that should rarely, if ever, be used in sports training.
Sports training should focus on strength, speed, and plyometric ability before size. If this is the case, and more calories are consumed then size will increase. Just make sure they are the right type of calories. This way you will have strong, fast, and flexible muscles that can work together in accomplishing each task of your chosen sport. For example, the quarterback of a football team needs to be able to throw far, run fast, and have the physical strength to take a hit. The optimal sports training workout will include aspects of the three primary types of strength which are Maximum Strength, Speed Strength, and Strength Endurance. All of that is for another article, but for this article it’s important to remember that Plyometrics are an important part of Speed Strength. If you haven’t been using Plyometrics in your routine then now is the time. Start with this beginner Plyometrics workout.
Perform this workout 2-3 days a week on non weight training days or at least 4 hours before or after weight training. For each of these exercises, explode on the initial movement, and then land softly exploding again as soon as possible. Also, make sure that there is adequate space in the area that you are using. That means vertically as well.
1st Circuit - 3 sets of 3 reps
Rest for 30 seconds before moving on to the next exercise.
Jumping Quarter Squats - Squat down to a quarter squat position and jump as high as you can and extend your arms overhead.
Clapping Push-ups - Bring your chest an inch or two above the floor and explode up. Clap your hands together before falling at a safe rate.
Tuck Jump - Squat down to a quarter squat, and jump up. While in the air tuck your knees up to your chest.
2nd Circuit - 3 sets of 3 reps
Rest for 30 seconds before moving on to the next exercise.
Jumping Half Squats - Same as Jumping Quarter Squats except now you squat down to the halfway position.
Incline Clap behind the back Push-ups - Place your hands up on a counter, steps or a chair, and do an explosive push--up. While in the air, clap your hands behind your back. Choose an incline that is easy at first, such as a counter. Make sure your feet are on a stable surface as well.
Soccer Throw - A medicine ball is best for this, but you can use a soccer ball, or even a small, sturdy sandbag. If you use a soccer ball be ready for it to bounce anywhere. Raise the ball or bag over head in a standing position and throw it toward the floor with as much force as you can. Follow through with the arms, grab the ball and repeat. The ball should be 5 to 10% of your weight.
