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Anyone know where i can find a good polymetric routine for jumping (im new to these)
Thanks
-The
Thanks
-The
Can anyone suggest a good polymetric routine to help my vertical jump
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ThePolishHammer
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Actually I just started squating. I was doing alot of gymnastics before and wanted avoiding putting the weight on my legs. But in reality those few lbs arent going to make a huge diffrence. So Ive just started up recently. (Ie. Today) But i think my max is probably about 150-170.
coolcolj
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Well wait till you can full squat at least 1.5 times your bodyweight before you start plyos. For safety reasons and to gain max benefit from them. preferable 2 times is better.
Without the necessary leg strength, your ground contact times will be longer than optimal. You will improve your overall speed and power just by squatting anyway.
The longer you put off plyo training the more bang you will get from them.
Basic motto is - the more intense the exercise the quicker the results, but the quicker they stop working. So try and get the most mileage with the lower intensity stuff first, get your base, and then slowly, add more intense stuff as your body begins to slow down in terms of results. Then you bring in plyos as the final cherry on the cake
Without the necessary leg strength, your ground contact times will be longer than optimal. You will improve your overall speed and power just by squatting anyway.
The longer you put off plyo training the more bang you will get from them.
Basic motto is - the more intense the exercise the quicker the results, but the quicker they stop working. So try and get the most mileage with the lower intensity stuff first, get your base, and then slowly, add more intense stuff as your body begins to slow down in terms of results. Then you bring in plyos as the final cherry on the cake
Welsh power house
New member
try and get your hands on a basketball vertical jump video. the type of exercises on these videos are very good and obviously sport speciffic and have very high success rate. I have done the 'vertical jump training revised' course cant remember who it was by....
Creatine might be a good supplement to use for the explosiveness you will need for vert jumps.
Sprinting, squats, cleans and the plyos in vert jump program vids are the way to go if you ask me.
W.P.H
Creatine might be a good supplement to use for the explosiveness you will need for vert jumps.
Sprinting, squats, cleans and the plyos in vert jump program vids are the way to go if you ask me.
W.P.H
Since this guy is looking to increase his vertical jump, just lifting heavier weights alone is not going to help. Jumping involves alot of fast twitch fibers. A plyometric program I used was very much aerobic in nature with no weight other than body weight.
I made 3 wooden boxes with hts of 12", 18" and 24". Place the boxes on a non-slip surface (carpet or rubber floor) and space them out. You'll stand with both feet together and just jump straight up, landing with both feet flat on the box together. Pause, jump down, pause, jump up to next box, down, up on last box. I usually line the boxes from lowest to highest.
For starters just go through the boxes like that and start back over with the lowest box again. Do that for like 3-5 minutes, rest and repeat.
You can also go low to high boxes but then turn around and go through the line high boxes to low.
Weight wise, the olympic lifts (power cleans etc) are good because they are explosive movements.
I'm not a huge guy (yet) but I do know a few things about jumping and volleyball.
I made 3 wooden boxes with hts of 12", 18" and 24". Place the boxes on a non-slip surface (carpet or rubber floor) and space them out. You'll stand with both feet together and just jump straight up, landing with both feet flat on the box together. Pause, jump down, pause, jump up to next box, down, up on last box. I usually line the boxes from lowest to highest.
For starters just go through the boxes like that and start back over with the lowest box again. Do that for like 3-5 minutes, rest and repeat.
You can also go low to high boxes but then turn around and go through the line high boxes to low.
Weight wise, the olympic lifts (power cleans etc) are good because they are explosive movements.
I'm not a huge guy (yet) but I do know a few things about jumping and volleyball.
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