Vertical leap exercises, such as plyometrics, provide an athlete with the ability to generate the jumping or sprinting power they need to perform in their sport. Plyometrics focus on maximizing power in your legs using several workouts, with varied intensities, depending on your level of fitness. These exercises can be done at home using your own body mass and without exercise equipment.
Squat Jumps
Squat jumps work the muscles in the upper region of your legs such as the hamstrings, quadriceps and groins, and do not require the use of free weights unless it is part of a strength training routine.
Begin the squat jump with your feet shoulder-width apart, knees bent, chest flexed slightly forward, and hands on your knees, with your elbows bent at 90 degrees. Lower your body where your knees make a 90 degree angle and, while driving your arms upwards, explode vertically. Do not hold a squat before jumping. Keep the lowering time and exploding time to a minimum. Land on both feet, rest for one to two seconds and repeat. Throughout the jump, plantar flex the ankles fully to ensure proper jumping mechanics.
Side Hurdle Hops
Side hurdle hops can be performed using household objects with several different heights depending on your fitness level. To get the most out of your workouts, use objects that cannot easily break like a small wooden box or exercise equipment such as hurdles of several heights.
Start the workout by standing up straight in the "ready" position, bend your knees, and, driving your arms upward, explode laterally over the object. Immediately jump back over the object to starting position without rest. Jump over the object and back as many times as possible over a 30-second span and rest for 30 seconds. Try to increase the number of jumps every set.
Tuck Jumps
Tuck jumps require you to bring your knees as high as possible during explosion without compensating your back muscles during the workout. Do not perform this workout at a high intensity if you already suffer from severe back problems as this workout does use your latissimus dorsi.
Keep your feet shoulder-width apart, knees slightly bent, and drive your arms upwards along with the rest of your body. While jumping, bring your knees to chest level or slightly higher, but avoid hitting your chin. Land on the balls of your feet and explode immediately after landing and remember to reduce ground time with soft landings and quick explosions. Rest for 30 seconds after each set and repeat.
Member Comments