Plyometrics
Plyometric exercises for increasing vertical jump
These exercises use your body weight and gravity to load muscles before contraction. The forces you generate are much larger than could be safely accomplished using conventional resistance, such as weight lifting. The exercises may be combined, such as jumping off a box before jumping up to the rim.
While plyometric will increase your vertical jump, form is also important. Crouch to a point where your knees reach a 90-degree angle. Swinging and throwing your arms up as you jump decreases the weight that you have to push off the ground, and the inertia of your arms going up will help pull the rest of your body up. Also the faster you are moving before the jump, the higher you can jump. You can transfer this horizontal speed to vertical speed with the proper form. This is why high jumpers use a running start to jump much higher than they could from a standing start.
- Both feet ankle hop. Keeping feet together and, while remaining in one place, hop up and down using only your ankles and calves. Concentrate on getting as high as you can and exploding off the ground as soon as you land.
- Astride jumps. Start with feet together, knees slightly bent. Bounce on the toes and move your feet out to each side about shoulder width apart. Bounce on the toes and bring the feet together again.
- Compass jumps. Start with feet together, knees slightly bent, and stay on your toes at all times. Bounce and move your feet forward (north, bounce and bring your feet back to the starting point, bounce and move your feet to your right (east), bounce and bring your feet back to the starting point, bounce and move your feet to the rear (south), bounce and bring your feet back to the starting point, bounce and move your feet to your left (west), and bounce and bring your feet back to the starting point.
- Rat-a-tats. Start with knees slightly bent and stay on your toes at all times. Run on the spot bringing the toes no more than an inch off the ground.
- Walking on toes. Perform the following drills with a high knee action, sprint arm action, with the whole body erect and relaxed. Perform 2 or 3 sets over a distance of 20 to 30 yards.