Get a Jump on Workouts with Plyometric Training - Avera Health

This kind of strength is useless in the context of leaping due to the fact that you only have less than 0. 2 seconds to produce as much strength as possible after that your feet have currently left the ground! The best vertical jumpers have the ability to produce enormous quantities of force in the blink of an eye, making it seem as if they are "bouncing" off the ground! To increase power we have to work on two elements: Strength and Speed While pure strength work has its place in a vertical dive training program, it should not be the sole focus.

This is mostly done through plyometric workouts that focus on short ground contact times and fast generation of force. We'll talk more about plyometric workouts later on! How to Leap Higher? 6 Ways to Increase Your Vertical Alright, enough theory, let's enter into the nuts and bolts of how you can increase your vertical jump! 1.

This kind of training was established in the former Soviet Union during the 1970s as a shock technique of training and was in big part responsible for the great successes of Russian Track & Field professional athletes throughout these years. The term was created by the American coach and author Fred Wilt who saw the unusual warm-up exercises including numerous bounds, hops, and skips of Soviet athletes before competitions.

This is a complex method of stating that all plyometric workouts include two phases: Throughout the first phase the included muscles are extended, just to contract explosively in the 2nd ("reducing") phase. Let's show this with the example of the most popular and well understood plyometric workout: You step off a box with your muscles in a neutral position.

If you are brand-new to plyometrics, it is much safer to start with lower heights to prevent injuries. After the landing, the muscles and tendons of your calves and quads are extended by the downward movement. This is the "stretch phase" where the professional athlete attempts to stop the down movement quickly and keep the overall ground contact time as short as possible.