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Now I've been studying on this training concept for the past couple of weeks and thought I'd make a post of what I've learned so far to give other people who are thinking of trying this method theirselves. I would like to thank CoolcolJ for teaching me some stuff about plyos.
This article is mainly geered toward Basketball.
Plyometrics
Plyometrics are exercises that enable a muscle to exert maximal force in as short a time possible. This type of exercise can refer to jumping/kicking but there are many others as we all know. Basketball is a sport that demands speed/power. This is what Plyometrics help develop. So as you all know Plyometrics is a great way to develop a players vertical jumping ability. But when is the right time to start Plyometrics? If you are wanting to increase your vertical leap the following tests should be taken before you start plyometric exercises:
1. Standing jump and reach. Standing on both feet, reach as high as you can on a wall and mark that height. Jump off both feet, reaching as high up on the wall as possible. Mark the height and record the difference between the two marks.
2. Depth jump and reach. Standing on both feet, reach as high as possible just like the previous test, then drop from an 18 inch box upon landing you must jump back up as high as you can and touch that height on the wall. Record the difference between the two heights.
If you have a lower score on the first test, like lower than 16 inches then this means you would need to work on leg strength rather than do plyometric exercises. If you have a better score on the second test you are ok to start Plyometrics. If you have a good score on the first test, and an even better score on the next, you should workout a program to where you are using weights/Plyometrics equaly.
**I think you should not start Plyometrics until you can squat at least 1.5 times your weight.
Starting Plyometics
When you are ok to start Plyometrics you will come across many programs that guarantee great results. Some of these programs don’t work, some of these do. Bottom line is if your going to start a program, stick with it. Some programs out there are great for getting comfortable with jumping/learning proper coordination.
Lets take a program that focuses on habitual jump training such as Air Alert 2: this is a plyometric program that is done 5 days a week. In my opinion, this is way too often. Even the people that made up Plyometrics say you should get atleast 48 to 72 hours of rest in between workout sessions. But besides the matter, I think if you are going to do this program you should do it 3 times a week instead of 5. I am also a firm believer in longer resting periods between sets; instead of 30 seconds to a minute; I suggest you take at least 2 to 3 minutes of rest. A lot of people argue about this program, if you want; give it a try, I got good gains. Just make sure you stretch properly.
There are endless numbers of ways to train with Plyometrics for the sport of basketball. Lets say you have gained up to your maximum potential training with leg Plyometrics. I bet your thinking there is no possible way to increase my vert now, well there is. Upper body Plyometrics! Plyometrics for the upper body? Please, how can this help my jumping ability? Umm….lets see, go outside and try to jump as high as u can, remember that spot, now try to jump as high as u can without using your arms. See the difference? How can you train your upper body to apply maximum upward force? Here are some exercise that will get you started:
Clap pushups: great way to develop arm power.
Elevated pushup clap: Legs up on a bench and then do a push up and clap.
Ball drop: Have a partner drop a medicine ball to you while you are lying on the ground the catch it and quickly throw it back up as high as possible.
There are many other upper body plyos, I just decided to list a few.
If you have stuck with me this far you might be wonder why you should train with Plyometrics. I have listed some great reasons why you might want to, if your ready that is!
1.) Plyos are a great way to increase vertical leap! Look at all the programs out there, most of the testimonial are real people who have completed the program and have gained up to 10 inches on their vert.
2.) Plyos are also a great way to increase first step/quickness. Look at Allen Iverson, he has a great first step to get around any defender, I bet you want one just as quick, plyos can help you get there. If you start a plyo program you will notice that even though you are gaining inches on your vert you will also gain a lot of quickness.
3.) If you are doing a upper body/lower body program with plyos it is a great way to exert maximal force in the least amount of time, thus this will help you in movements such as the bench press/squat.
There are many other reasons to do plyos, these are some that I thought are most important.
Today the game of basketball has become a very demanding sport, you must be in top shape and have great quickness/jumping ability/and strength. That is why many athletes today are incorporating Plyometrics into their training regimen. Today Basketball is also a very “Flashy” sport (And1). People like to see dunks/people breaking ankles (Crossover). I bet you like seeing these things/doing these things also. That is why it is important you use a training method that works on both of those aspects such as Plyometrics.
Well I’m off to bed, I wrote this article in hopes that you will become more comfortable with the term “Plyometrics”. Here are a few more important guidelines to remember while doing Plyometrics:
Always do plyos on a soft surface such as grass or carpet or idealy a gym floor.
Also always do plyos with is much power as you can, after all that is what you are trying to increase isn’t it?
Well I’m out like Vanilla Ice, peace!
Dnutz
Any questions/comments feel free to post or im me at dnutznyomouf at aol instant messenger or at [email protected] for msn messenger.
This article is mainly geered toward Basketball.
Plyometrics
Plyometrics are exercises that enable a muscle to exert maximal force in as short a time possible. This type of exercise can refer to jumping/kicking but there are many others as we all know. Basketball is a sport that demands speed/power. This is what Plyometrics help develop. So as you all know Plyometrics is a great way to develop a players vertical jumping ability. But when is the right time to start Plyometrics? If you are wanting to increase your vertical leap the following tests should be taken before you start plyometric exercises:
1. Standing jump and reach. Standing on both feet, reach as high as you can on a wall and mark that height. Jump off both feet, reaching as high up on the wall as possible. Mark the height and record the difference between the two marks.
2. Depth jump and reach. Standing on both feet, reach as high as possible just like the previous test, then drop from an 18 inch box upon landing you must jump back up as high as you can and touch that height on the wall. Record the difference between the two heights.
If you have a lower score on the first test, like lower than 16 inches then this means you would need to work on leg strength rather than do plyometric exercises. If you have a better score on the second test you are ok to start Plyometrics. If you have a good score on the first test, and an even better score on the next, you should workout a program to where you are using weights/Plyometrics equaly.
**I think you should not start Plyometrics until you can squat at least 1.5 times your weight.
Starting Plyometics
When you are ok to start Plyometrics you will come across many programs that guarantee great results. Some of these programs don’t work, some of these do. Bottom line is if your going to start a program, stick with it. Some programs out there are great for getting comfortable with jumping/learning proper coordination.
Lets take a program that focuses on habitual jump training such as Air Alert 2: this is a plyometric program that is done 5 days a week. In my opinion, this is way too often. Even the people that made up Plyometrics say you should get atleast 48 to 72 hours of rest in between workout sessions. But besides the matter, I think if you are going to do this program you should do it 3 times a week instead of 5. I am also a firm believer in longer resting periods between sets; instead of 30 seconds to a minute; I suggest you take at least 2 to 3 minutes of rest. A lot of people argue about this program, if you want; give it a try, I got good gains. Just make sure you stretch properly.
There are endless numbers of ways to train with Plyometrics for the sport of basketball. Lets say you have gained up to your maximum potential training with leg Plyometrics. I bet your thinking there is no possible way to increase my vert now, well there is. Upper body Plyometrics! Plyometrics for the upper body? Please, how can this help my jumping ability? Umm….lets see, go outside and try to jump as high as u can, remember that spot, now try to jump as high as u can without using your arms. See the difference? How can you train your upper body to apply maximum upward force? Here are some exercise that will get you started:
Clap pushups: great way to develop arm power.
Elevated pushup clap: Legs up on a bench and then do a push up and clap.
Ball drop: Have a partner drop a medicine ball to you while you are lying on the ground the catch it and quickly throw it back up as high as possible.
There are many other upper body plyos, I just decided to list a few.
If you have stuck with me this far you might be wonder why you should train with Plyometrics. I have listed some great reasons why you might want to, if your ready that is!
1.) Plyos are a great way to increase vertical leap! Look at all the programs out there, most of the testimonial are real people who have completed the program and have gained up to 10 inches on their vert.
2.) Plyos are also a great way to increase first step/quickness. Look at Allen Iverson, he has a great first step to get around any defender, I bet you want one just as quick, plyos can help you get there. If you start a plyo program you will notice that even though you are gaining inches on your vert you will also gain a lot of quickness.
3.) If you are doing a upper body/lower body program with plyos it is a great way to exert maximal force in the least amount of time, thus this will help you in movements such as the bench press/squat.
There are many other reasons to do plyos, these are some that I thought are most important.
Today the game of basketball has become a very demanding sport, you must be in top shape and have great quickness/jumping ability/and strength. That is why many athletes today are incorporating Plyometrics into their training regimen. Today Basketball is also a very “Flashy” sport (And1). People like to see dunks/people breaking ankles (Crossover). I bet you like seeing these things/doing these things also. That is why it is important you use a training method that works on both of those aspects such as Plyometrics.
Well I’m off to bed, I wrote this article in hopes that you will become more comfortable with the term “Plyometrics”. Here are a few more important guidelines to remember while doing Plyometrics:
Always do plyos on a soft surface such as grass or carpet or idealy a gym floor.
Also always do plyos with is much power as you can, after all that is what you are trying to increase isn’t it?
Well I’m out like Vanilla Ice, peace!
Dnutz
Any questions/comments feel free to post or im me at dnutznyomouf at aol instant messenger or at [email protected] for msn messenger.
