If you want to improve your vertical , then these three exercises are a great way to do it. They are all very different yet effective. The three plyometric exercises are push-up jumps, drop jumps, and deep lunge jumps.

The first exercise is a push-up jump. All you have to do is stand straight up with your feet shoulder-width apart. Get into a push-up position as fast as you can. Once you are in push-up position do a push-up. Bring your legs back under you like you are squatting and jump up. This should be done for however many repetitions you choose.

Sometimes improving your vertical can be as simple as stepping off of an edge during plyometric exercises. Get a box that is two feet tall or higher and stand on the edge of it. Step off of the box and land without bending your knees much if any. Once you land do not move and stay frozen in the position for a few seconds. Then, get back on to the box and repeat for a certain amount of repetitions.

Deep lunge jumps will leave you sore the next morning, but they are well worth it because of how well they can help you improve vertical jump. Have a long straight surface that you can move along like a basketball course. Get into a lunge position with one foot forward and one foot back. Push off with both feet at the same time as hard as possible and jump into the air. Land in the same position with the same foot forward. Continue this all the way down the court and then go back the other way with your other foot forward.

Doing these exercises is a sure, but still simple, way to improve your vertical. Plyometrics are among the most effective vertical jumping exercises in the country, and for a reason. You will probably be sore afterward, but it will be worth it when you jump inches higher.

If you do not feel sore after these exercises, then there are really only two reasons. The first is that you have done these exercises before or exercises similar to these. The other is that you are not doing the exercises correctly or you are not doing enough repetitions.

All of these exercises are great for improving your vertical. The fact that they are plyometrics just reinforces the point. Do these plyometric exercises right and you will be jumping higher in no time.

You can read more excellent articles on how to jump higher by Blake Helton on various article directories like ezinearticles.com, squidoo.com etc.

Let’s see why this statement is untrue! There are many studies that prove that plyometrics are not the best way to increase vertical height!

An 8-week study found no significant improvement in long jump performance or vertical jump by 26 college-age subjects who performed depth jumps 2x a week (1).

Another study reported no significant difference in the vertical jump between a group training with an isokinetic leg press and a group training with depth jumps (2).

A study by Clutch concluded that plyometrics exercises (depth jumps of various heights) are no more effective than a regular jumping routine for increasing vertical jump and leg strength (3).

And yet another study showed no significant differences in the 40-yard dash and the vertical jump between a weight training group versus a group using plyometrics (4).

Another study found no significant differences in dynamic leg strength and leg power between a group who only performed maximum vertical jumps (from ground level), and two groups who performed depth jumps from varying heights(5).

And it gets even better, because a couple of other studies concluded that plyometrics have no effect on power development/performance (6,7). Yet another study found no significant differences in the vertical jump, the leg press and peak power of the quads between a group who performed a strength training program and a group who performed a strength training program and plyometrics(8).

But plyometrics might be good for one thing and that is causing sport injuries!

Cook and his coworkers noted the risk of injury associated with plyometrics (9).

Hutchins states that the use of plyometrics exercises is “irresponsible” (10). The most common plyometrics related injuries are patellar tendonitis (11,12) and stress fractures (11). Many others have questioned the safety of plyometrics.

Having said that, you can see why, plyometrics are not the best way to increase vertical height! There is absolutely no scientific basis to it- the scientific evidence proves it to bee harmful and not beneficial.

At best you can be injured if you do not have the necessary strength base! Having said that, it is imperative to develop a foundation of strength with strength/ weight training program before using plyometrics!

Plyometrics should be performed only if your body is strong enough to handle it.

Here are a few studies that prove that a plyometrics training system in combination with a strength training program can give you good results

In an issue of the Penn State Sports Medicine Newsletter there are numerous studies that prove this point!

One was of Finnish volleyball players (whose jump skills were already very good) who added plyometrics to their normal weight training. They saw an increase in vertical leap of 11%. There was also a description of a study done at the Human Performance Lab at Oregon State that compared plyometrics (jumps onto a box, double leg hops and split squat jumps) and squatting twice per week to one or the other. The squat only group increase vertical leap 3.30 centimeters. Plyometrics only showed a 3.81 cm increase and the combination training increased 10.67 cm which is a big difference.

My issue with plyometrics is that it has not been studied enough for the average person to take up this kind of workout. The height that people jump from has to be exact, the technique at which the land has to be as near perfect as possible, the coach has to really know what they are doing. If you are doing it from a book, then stay well away from plyometrics. If you have a qualified coach who has done this kind training and really knows there stuff, then go for it.

References

1) Scoles, G. 1978. Depth jumping! Does it really work? “Athletic Journal” 58 (January):48-50,74-76. 2) Blattner, S., and L. Noble. 1979. Relative effects of isokinetic and plyometric training on vertical jumping performance. “Research Quarterly” 50 (4):583-588. 3) Clutch, D., M. Wilton, C. McGown and G.R. Bryce. 1983. The effect of depth jumps and weight training on leg strength and vertical jump. “Research Quarterly” 54:5-10. 4) Ford Jr, H. T., J.R. Puckett, J.P. Drummond, K.Sawyer, K.Gantt and C.Fussell. 1983. Effects of three combinations of plyometric and weight training programs on selected physical fitness test items. “Perceptual and Motor Skills” 56:919-922. 5) Blakey, J. B., and D.Southard. 1987. The combined effects of weight training and plyometrics on dynamic leg strength and leg power. “Journal of Applied Sport Science Research” 1(1):14-16. 6) Durak, E. 1987. Physical performance responses to muscle lengthening and weight training exercises in young women. “Journal of Applied Sport Science Research” 1(3):60. 7) Christenson, D., and S. Melville. 1988. The effects of depth jumps on university football players. “Journal of Applied Sport Science Research” 2(3):54. Kramer, J. F., A. Morrow and A. Leger. 1993. Changes in rowing ergometer, weight lifting, vertical jump and isokinetic performance in response to standard and standard plus plyometric training programs. “International Journal of Sports Medicine” 14:449-454. 9) Cook, S.D., G. Schultz, M. L. Omey, M. W. Wolfe and M. F. Brunet. 1993. Development of lower leg strength and flexibility with the strength show. “The American Journal of Sports Medicine” 21:445-448. 10) Hutchins, K. 1992. “Super Slow: The ultimate exercise protocol.” 2d ed. Casselberry, FL:Super Slow Systems. 11) Wikgren, S. 1988. The plyometrics debate. “Coaching Women’s Basketball” 1 (May/June):10-13. 12) Horrigan, J., and D. Shaw. 1990. Plyometrics: The dangers of depth jumps. “High Intensity Training Newsletter 2(4):15-21.

About The Author

Rob Maraby is the author of 25 fitness books , his latest book is the fast abs program- a simple way to get six pack abs in just 4 minutes using nothing but your couch, check it out at http://www.mindnmuscle.com.

Plyometric training has become watered down in North America to such a level that now even basic health clubs have introduced ‘plyometric jumps’ into their general group exercise classes as a means of achieving some measure of ‘high intensity’ training.

Almost without exception, every ‘sport-performance training center’ and youth sporting association in North America both markets and incorporates some degree of plyometric conditioning into the routines of the athletes they manage. More often than not, the trainer or coach prescribes an unintelligible series of jumping exercises and can be seen either holding a clipboard and a stop watch as they count and record the number of jumps or foot contacts a young athlete makes within a certain period of time, or barking out commands to ‘jump higher’. Plyometric training has become such a ‘catch-phrase’ in the vernacular of trainers and coaches that it is often marketed as a sole measure of distinction for a training facility or individual coach/trainer. Do you know how many sporting clubs, for instance, have told me that they would love to have their athletes train at my facility, but their Director of Coaching has a ‘plyometric class’ that he/she hosts every week and that’s all the conditioning they need?

Plyometric training has become watered down in North America to such a level that now even basic health clubs have introduced ‘plyometric jumps’ into their general group exercise classes as a means of achieving some measure of ‘high intensity’ training. Jumping and then abruptly stopping and holding a fixed position, jumping and then jumping again after a cursory pause or being taken through a series of jumping exercises without being taught proper execution of either the jumping or landing phases respectively are simply gross misappropriations of what plyometric training is or how it should be applied.

Originally called the ‘shock method’, this type of training is meant to increase the speed-strength aptitude of a given athlete (speed-strength is the ability to perform a quick movement which is either unloaded or against a minimal external resistance). A key ingredient to shock training is a short amortization phase, which is the time between the conclusion of the eccentric or braking phase of a jump or movement and the commencement of the concentric or acceleration phase (it is also often defined as the time from the beginning of the eccentric action to the beginning of the concentric action). Shock training is based on the creation of very quick eccentric and explosive actions during which stored elastic energy is released from the connective tissues housed within the series elastic components of a given muscle complex. Within the muscle complex, soft tissue is divided into a contractile system and a non-contractile system; the non-contractile system encompasses connective tissue including tendons, ligaments and capsules. This system subdivides again into the parallel elastic component, which includes fascia, and the series elastic component, which includes tendons. Ballistic stretching or fast, reactive motion has a greater impact in the series elastic component, thus its involvement in plyometric or shock training.

Of important note with respect to execution and prescription is that if the transfer from braking to acceleration takes longer than 0.2 seconds, than the activity would not fall under the parameters of shock or plyometric training. This is a crucial point considering that many trainers and coaches use ‘plyometric’ training to such an extreme level (i.e. increased number of reps and timed sets or decreased amount of rest between sets) that young athletes are simply not able to produce quick explosive and eccentric actions. Having said that, speed-strength is not being produced or improved. It is exceedingly decisive to remember that when training young athletes, the goal should not be to create as physically difficult a training session as possible. In fact, as with shock or plyometric training, the more physically challenging the exercise or training session is, the less you are actually improving the speed-strength capacity of the athlete – which is the reason you were offering plyometrics to begin with!

Shock or plyometric exercises encompass four phases:

Momentum Phase – the body is in motion due to the kinetic energy drawn from a prior action (such as stepping off of a box during a depth drop).

Contact Instant – the momentum phase is concluded due to contact with a surface (as in the landing after a jump or drop). The body is essentially restricted from moving further.

Amortization Phase – the stored kinetic energy manufactures a stretch reflex and subsequently an eccentric contraction followed by an explosive action.

Rebound Phase – elastic energy is released from connective tissue and an involuntary concentric contraction occurs due to the stretch reflex.

Shock training exercises can be divided into impact and non-impact varieties. With impact-based exercises, the rebound phase is inspired via contact with a surface while with non-impact exercises a recoil action is voluntarily performed. Shock training exercises can also be sub-divided into functional, non-functional and supplementary categories. Functional exercises are those which match a particular movement pattern and direction of motion for a given sport or action within a given sport, while non-functional exercises are more globally-based and do not necessarily work to improve a precise sporting action. Supplementary exercises can also be referred to as preparatory in that they aid in developing adequate muscular and connective tissue strength and movement aptitude.

A very concerning point to ponder when considering how wide spread the use of plyometric training has become in North America is that not every athlete needs or will benefit from plyometric training! Due to the stretch reflexes involved, it is certainly accurate to say that shock training has a positive impact on neuromuscular power production and a far less influence on basic muscular strength or hypertrophy. However, even when traditional western per iodized training methods are followed (which typically indicate ‘power’ training as a final phase), shock exercises should not necessarily be assumed to categorically enhance the sporting prowess of every athlete.

Force = mass x acceleration. With basic resistance or weight training, the mass portion of the equation increases whereas with plyometric or shock training, the acceleration portion of the equation amplifies. More over, shock training exercises incorporate a low level of inertial loading while resistance training involves a high level of inertial loading (inertial loading refers to the action of moving a mass in a short period of time). Although moving a weighty load with a small amount of acceleration or an insubstantial load with a high degree of acceleration can attain the exact same force, the training effect is quite dissimilar. Lower inertia training (shock method) influences the neuromuscular and CNS while high inertia-based training (resistance exercises) directly target muscular strength and hypertrophy.

To determine the specific needs of a given athlete and from which training stimulus they will benefit most (i.e. shock or resistance) one must determine the strength deficit of that athlete. Strength deficit is defined as “the difference between maximum voluntary strength produced in a given action and absolute involuntary strength of which the athlete is capable in the same action.” The strength deficit shows what degree of the maximal strength potential is not used in a given exercise or action. A rudimentary example would be contrasting the height reached in a vertical jump starting from a fixed, knees flexed position (which shows maximum strength) versus one in which the start included a quick recoil phase (which shows absolute strength). If the difference between the two results is minimal (10 – 15%) then shock training to target the neuromuscular system is warranted and would be well received. If the difference is large (greater than 25%), than resistance training to increase strength and hypertrophy is necessary. Unfortunately, ignorant coaches and trainers continue to conduct plyometric classes and training sessions without first assessing their athletes needs. This blind practice serves to both limit potential performance and potentially lead to injury.

This is not to say that appropriate amounts of jump training would not aid in preparing young athletes for their respective sports – after all, jumping and landing are movements involved with virtually every sport. The key, however, is to teach proper elements of jumping and landing as skills with the intent of developing lower leg and hip strength/durability. Known as ‘America’s Youth Fitness Coach’, Brian Grasso spends all his time training young athletes, children with disabilities and those encumbered with body weight concerns.

He has authored two books on the subject and was recently featured in Newsweek magazine for his work in youth fitness and sports training. He has also been named as one of the ‘Top 100 Trainers in America’ by Men’s Health magazine. Brian is the Founder and CEO of the International Youth Conditioning Association and can be contacted through his website – www.DevelopingAthletics.com