The P90X workout program is a popular and comprehensive system of high-energy, high-impact exercises. Included within the P90X mix of exercises is a series of more than 30 plyometric exercises that help to build muscle speed and power. Several of these exercises are specifically for improving your vertical jump height.
The Determining Factors in Vertical Jump Height
Your ability to perform high vertical jumps requires a combination of both both muscular strength and speed. The ability to deliver your muscles' power in a quick, forceful burst will determine your muscular power. Strong muscles alone, without the capacity for quick contractions, are not considered to be powerful. Since it is power that determines your vertical jump height, a combination of both strength and speed is required.
Muscles Involved in the Vertical Jump
While power can be developed in any group of muscles, improving your vertical jump height requires that you develop power in several specific muscles, including the gluteus muscles, hamstrings, quadriceps and gastrocnemius. The P90X plyometric system specifically targets these muscles and can most certainly help to increase your vertical jump.
The Basics of Plyometrics
As with all plyometric exercises, the P90X system relies on the reflexive contraction of your muscles in response to a rapid, forceful stretch. Buried deep within each muscle is a sensitive nerve ending called the muscle spindle fiber. When a muscle is rapidly stretched, as your quadriceps are when landing from a jump, the muscle spindle fiber is activated. This triggers an equally rapid and forceful contraction in response. Plyometric exercises involve carefully timing these reflexive contractions with your own jumping movements.
P90X Plyometric Exercises for Vertical Jump
The P90X plyometric training program includes more than a dozen specific exercises targeted toward the muscles that propel your vertical jump. These include the plyometric exercises known as the jump squat, airborne Heisman, squat reach jump, jump knee tuck, Mary Katherine lunge, leapfrog squat, gap jump and squat jacks.
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