In part three I will be discussing the effectiveness of plyometric jumping exercises /plyometric basketball, volleyball, etc exercises, as well as using plyometric jumping in addition to strength training, and how to avoid injury.
First are plyometric exercises really effective?
Plyometrics are, as I mentioned in parts 1 and 2 is the stretch shortening cycle which can make movements more powerful and explosive. In short, yes plyometric training can be useful in increasing vertical jump. It is important to do plyometric exercises that mimic movements for a specific sport. To make a basketball routine, you would need to concentrate your training on jumping exercises.
The long term effects of plyometric jumping can improve performance in all kinds of sports, an can have a noticeable effect on your vertical jump. It also seems that a relatively small amount of training is needed to improve performance. for instance, a couple of plyometric exercises 1-3 times a week for 6-12 weeks can significantly improve motor performance. Also a small amount of repetition is required for positive change. for example, 2-4 sets of 10 per session. Some plyometric jumping exercises might include, depth jumps, counter movement jumps, leg bounding and hopping, etc.
Plyometrics & Concurrent Strength Training
A program consisting of both plyometric exercises and resistance training has been shown to improve power and and performance in the vertical jump.
Some are hesitant to to do plyometric exercises because of a so called risk of injury. There is no evidence to suggest that plyometric exercises are a common cause of injury, but here are some factors that should be considered in any work out program to avoid the risk of injury.
It is suggested that if you are to start a plyometric jumping workout, that you have decent background in strength training. The most common area where injury might occur is landing after jumping. There is no evidence that jumping from a greater height will increase effectiveness. Therefore exercises should be done below 50cm for most exercises.
Landing surface is also an important factor. surfaces that provide sufficient shock absorption are best, like grass, rubber mats and suspended floors. Concrete, hardwood, tiles, and crash mats should be avoided.
In conclusion, plyometric jumping exercises are one of the best ways to develop vertical jumping ability as well as other sport specific power. But a well designed program is recommended for truly effective results.
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