Program #1 - Weight Training
If you don't have an extensive background in weight training, this type of program is the easiest and safest to follow. It will produce just as effective results for beginners as any other type of vertical jump program.
Perform this routine 2-3 times a week with at least 48 hours rest between sessions. Use the heaviest weight possible that allows you to perform the desired number of repetitions.
(click image to enlarge)
Program #2 - Dynamic Weight Training
If you are currently strength training add these exercises to your routine. Use a weight for each exercise that equates to 30% of your 1-RM.
Do not perform these exercises alone -- make sure a qualified professional is with you at all times. You should also have experience of performing these exercises and a good strength base before completing this program.
Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 8 week period.
Squat jumps
In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm.
Power cleans
Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights. A description with pictures is coming soon.
Push presses
You can also get a detailed description of this exercise at the site mentioned above
Bench press throws
Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise.
Program #3 - Combined Program
This program combines a weight training program with a plyometric program. Make sure you read the guidelines for plyometric training on the plyometrics page before you start...
(Plyometric Training)
MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.
(click image to enlarge)
*Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights.
TUESDAY - Plyometric Training
Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.
Running jump (2 sets 10 reps)
1) Stand with one foot slightly in front of the other.
2) Take three strides with a quick-quicker-quickest pace.
3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage.
4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions.
Depth jumps* (4 sets 10 reps)
1) Stand on a sturdy box or bench approximately 30cm (12in) high to start.
2) Step off the box, keep your torso upright, landing on both feet.
3) As you land jump up as quickly as you can minimising ground contact time.
4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc.
5) This is 1 repetition. Repeat for 10 jumps to complete 1 set.
6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.
* Depth or reactive jumps are an advanced plyometric exercise. It is unadvised that athletes new to plyometrics or under the age of 16 should avoid this exercise.
WEDNESDAY - Rest
THURSDAY Weight training as per Monday
FRIDAY - Plyometric training as per Tuesday
[source: www.sport-fitness-advisor.com]
If you don't have an extensive background in weight training, this type of program is the easiest and safest to follow. It will produce just as effective results for beginners as any other type of vertical jump program.
Perform this routine 2-3 times a week with at least 48 hours rest between sessions. Use the heaviest weight possible that allows you to perform the desired number of repetitions.
(click image to enlarge)
Program #2 - Dynamic Weight Training
If you are currently strength training add these exercises to your routine. Use a weight for each exercise that equates to 30% of your 1-RM.
Do not perform these exercises alone -- make sure a qualified professional is with you at all times. You should also have experience of performing these exercises and a good strength base before completing this program.
Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 8 week period.
Squat jumps
In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm.
Power cleans
Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights. A description with pictures is coming soon.
Push presses
You can also get a detailed description of this exercise at the site mentioned above
Bench press throws
Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise.
Program #3 - Combined Program
This program combines a weight training program with a plyometric program. Make sure you read the guidelines for plyometric training on the plyometrics page before you start...
(Plyometric Training)
MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.
(click image to enlarge)
*Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights.
TUESDAY - Plyometric Training
Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.
Running jump (2 sets 10 reps)
1) Stand with one foot slightly in front of the other.
2) Take three strides with a quick-quicker-quickest pace.
3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage.
4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions.
Depth jumps* (4 sets 10 reps)
1) Stand on a sturdy box or bench approximately 30cm (12in) high to start.
2) Step off the box, keep your torso upright, landing on both feet.
3) As you land jump up as quickly as you can minimising ground contact time.
4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc.
5) This is 1 repetition. Repeat for 10 jumps to complete 1 set.
6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.
* Depth or reactive jumps are an advanced plyometric exercise. It is unadvised that athletes new to plyometrics or under the age of 16 should avoid this exercise.
WEDNESDAY - Rest
THURSDAY Weight training as per Monday
FRIDAY - Plyometric training as per Tuesday
[source: www.sport-fitness-advisor.com]
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