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During your training to be able to jump higher, be it for Volleyball or Basketball you will be required to do plyometric exercises. Before you start doing them be certain you have a base of strength from doing squats, dead lifts or other strength building exercises for your legs. This strength base is what is required to really get you off the ground and will help prevent injury from doing serious plyometrics. The reason for doing plyometrics is build explosive strength in the muscles to enable you to not only jump but to do it with explosive power. The strength of the muscle plus the explosiveness will equal power and rapid acceleration. This explosiveness comes from the enhancement in the elasticity and neuromuscular reflexes. Listed below are some plyometric drills you can do. Squat Jumps: Start in the squat position with hands behind the head. Jump upward as high as possible and land into the squat position and immediately jump again. The idea is to land and jump again quickly. Forward Squat Jump: From the standing position jump up and forward as far as you can and immediately jump forward again keeping the feet on the ground as little as possible. Single Leg Hop: With right leg in front of the left, push off with right foot into a forward jump. ImmediatelyInstantly upon landing jump again off the right foot and repeat. Change to the left foot and repeat. Box Jumps: Standing in front of a sturdy box, jump up onto it with both feet or do each leg separately. The height of the box depends on how strong you are. Increase the box height as you get stronger. Go to Do Plyometrics For Basketball for more information on how to improve your vertical jump skills. Tim Archbold’s lifelong interests are fitness training and health.
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