Using Plyometrics Training Exercises to Jump Higher to Dunk

Recently I decided to add plyometric training exercises to my workout routine. Many years ago, I tried several kinds of exercises in an attempt to improve my vertical leaping abilities. Now that I’m using plyometrics training, I see a difference in my ability in vertical leaps and my legs are benefiting from the training. In my experience, the most useful plyometric exercises are those which are used as part of a regimen meant to improve jumping ability for the purposes of dunking.

As a high school student, I became fixated on increasing my vertical leaping capabilities. As it did with pushups, my competitive spirit always came out when we tested how high we could jump in gym class. When I was a Junior in high school, I came in second at 34 inches. The person above me jumped 36″ and went on to be a starter for the UConn basketball team. That was when I became determined to hone in on plyometric training exercises as a way to improve my vertical leap. My first effort was Air Alert II. Let’s just say it taught me everything I shouldn’t do.

Air Alert II was one of those big hype programs that guaranteed you would add 10″ to your vertical leap. My $10 bought me a few pages of paper and nothing else, in spite of how good it sounded. The regimen incorporated a series of five movements, including calf raises, step ups, leap ups, squat jumps and burnouts. The frequency of exercises was the main problem, not the exercises themselves, it just didn’t work.

The main problem with Air Alert II (not unlike similar programs) was its requirement of five consecutive days of plyometric training. In addition, the volume of training was ungodly with 3-4 sets of 50-100 reps per exercise. Although it does some good, over training isn’t a wise decision. Also, what lends credence to the concept that completing 100 repetitions of a given exercise will indeed improve vertical leaping abilities?

Upward explosion is the key to vertical leaps. The most effective method for increasing upward explosiveness is something other than training with multiple repetitions. Consider the theory behind the bench press exercise. Someone wishing to build substantial strength would be advised to complete several sets of 1-3 repetitions with a large amount of weight. If you applied the principles of the above program, it would be like trying to increase your bench press by doing 100 reps with just the barbell. Maybe your endurance would improve, but you won’t get meaningfully stronger. In addition, you would never try to bench press every single day for 5 days straight.

Low rep plyometrics is the best method of increasing vertical leaping ability as well as building leg strength. Different types of plyometric exercise determine the needed reps. Some plyometrics exercises work best with only 5 reps, while 10-15 reps for others will help you gain explosive power. No matter what exercise is at issue, it is always important to give your all. If you can jump 2ft in the air, then don’t train by jumping 1ft in the air.

Everyone has a different definition of plyometrics, but the best definition I’ve found is that plyometrics training includes exercises designed to produce fast, powerful movements. For explosive speed and power, plyometrics are the best exercises around. Also, forty yard dash times improve when taking vertical jump programs. It’s also a common misconception that calf muscles are the primary driver of a higher vertical leap. Test this theory by jumping without bent knees and then as you usually would. It should soon become apparent that you are able to jump much higher by bending at the knee, as you are making use of the strength contained in the quads and hamstring muscles. Although calf muscles are important, the bigger leg muscles give the extra power for explosive strength.

Even if you have no interest in increasing your vertical leap or explosive power, in my opinion, plyometric training exercises are a great replacement for cardio. Intense effort also burns of fat by burning off glycogen. For me, plyometrics training is far more pleasant that working out on the elliptical or riding an exercise bike. I also like the fact that plyometrics training improves my leg strength without making my legs big and bulky. Regardless of what your specific exercise needs are, plyometrics can provide you with many benefits for your health and enhance your physical abilities while improving your heart function.