Top 8 Plyometrics That Will Boost Your Vertical

Why Plyometric Exercises?

Do you want to leap higher for volleyball or basketball, or just to make an impression on your friends? Your secret weapon is plyometric exercises! 

Plyometrics are strong, quick motions that increase muscular strength and aid athletes in developing a higher vertical leap. What plyometric workouts work best for this though? Come on, let's find out!

What Does Plyometric Mean?

Plyometric workouts help you build strength and power through fast, explosive movements. Some of the most efficient Plyometric exercises include bounding, hopping, and leaping. 

By creating fast-twitch muscle fibers, these workouts improve overall athletic performance, leading to greater leaps and increased agility. It can even help you stay fit if you are in your sixties.

How Can You Prevent Injury by Starting Plyometric Exercise?

It is crucial to know how to use plyometric workouts before diving into more intensive ones:

• Ensure you warm up well: Always warm up your muscles with dynamic stretches and gentle exercise.

• Start with low-impact exercises: First, perform low-impact workouts and then proceed progressively to more complex plyometric exercises.

Focus on form and control: Avoid improper motions since they can result in injury.

Which Plyometric Exercises Are the Best to Increase Vertical Jumping?

The best 8 plyometric workouts that will increase your vertical leap are broken down here:

Box Jumps

What are Box Jumps?

• It is a powerful, quick workout, and you leap onto a raised surface like a solid box.

What makes them effective?

• The triceps, glutes, and legs create explosive power essential for vertical leaps.

How do we perform them safely?

• Drop the box height first, then concentrate on a gentle landing to reduce the shock.

Which Plyometric Exercises Are the Best to Increase Vertical Jumping?

• The best 8 plyometric workouts that will increase your vertical leap are broken down here:

Box Jumps

What are Box Jumps?

• It is a powerful, quick workout, and you leap onto a raised surface like a solid box.

What makes them effective?

• The triceps, glutes, and legs create explosive power essential for vertical leaps.

How do we perform them safely?

• Drop the box height first, then concentrate on a gentle landing to reduce the shock.

Depth Jumps

What are Depth Jumps?

• In Depth Jumps, leap as high as you can when you step off a platform and land.

Why do they work so well?

• This exercise simulates the explosive strength required for high leaps by training your muscles to respond rapidly upon landing.

Pro Tip: To prevent strain, fall with your knees slightly bent.

Wide Leaps

What are Wide Leaps?

• Jumping as far forward as you can is a wide leap/full-body exercise.

Why are they beneficial?

• They improve hip extension and lower body power, two essential elements of vertical leaps.

Pro Tip: Pay attention to a calm landing and an explosive launch.

Single-Leg Hops

What are Single-Leg Hops?

• Single-Leg Hops, continuous one-leg hopping, either stationary or across a little distance.

Why do these work?

• They focus on the stabilizers and muscles of the calf, which are vital for power and balance.

Quick Safety Tip: Switch up your legs to prevent muscular imbalance.

Tuck Jumps

What are Tuck Jumps?

• For, Tuck Jumping, jump to your feet and raise your knees to your chest.

Why do they have an impact?

• Enhancing knee drive and core strength is essential for powerful jumps.

Quick Safety Tip: Refrain from bending forward and keep your posture straight.

Lateral Bounds

What are Lateral Bounds?

• Leap laterally, moving side to side like an ice skater, to enhance speed and reaction time.

Why include them?

• They increase stability and lateral force, translating into more balanced vertical leaps.

Pro Tip: To reduce joint stress, concentrate on landing gently.

Split Jumps (Lunge Jumps)

What are Split Jumps?

• In Split jumps, you have to begin in a lunge, then leap rapidly and change your legs midair.

Why are they important?

• They support the lower body's development of explosive strength and coordination.

Important Reminder: To keep your balance, keep your core active.

Pogo Jumps

What are Pogo Jumps?

• Pogo jumps are the umps that are swift and repeated and require little knee bending.

Why are they different?

• They train the flexibility of the Achilles and calf muscles to get a more forceful takeoff.

Tip for Best Results: Keep your core firm and your feet close together.

How Often Should You Perform Plyometrics for Maximum Benefits?

Two or three times a week to give yourself time to heal.

• Reps and Sets: Begin each exercise with 3–4 sets of 8–12 repetitions.

• Rest Period: To prevent damage and allow for recovery, give yourself 48 hours between workouts.

What Should You Do After Your Plyometric Workout?

Taking measures to let our bodies cool down and refuel are vital to prevent excessive muscle soreness and boost recovery time. Set some time aside in your workout to dynamically stretch and cool down.

For optimum results and damage prevention:

• Cool Down: Use dynamic stretching to recover for five to ten minutes.

• Hydrate: Make sure your body gets enough water to stay hydrated.

Why Should You Consider Plyometric Training?

You can run faster and leap higher if your muscles are stronger.

• Enhanced balance and coordination are essential for improved sports performance.

• Enhanced Muscle Tone: This gives you an athletic, slender appearance.

Final Thoughts

Your vertical leap will significantly increase if you include these 8 plyometric workouts. Remember to start slow, focus on proper form, and stay consistent. 

With patience and dedication, you'll be leaping higher and performing better in no time. So, what are you waiting for? Get started today and unlock your full potential!

- Authored by Anaya Ahmed