Improve Your Explosiveness With Plyometric Training

Use this training programme to add inches to your vertical

 

Plyometrics refer to a type of exercise designed to enhance speed and powerful movements, and improve the brain-to-muscle function. “The exercises involve an eccentric (lengthening) action, followed by an immediate concentric (shortening) motion,” says Ben Salter, an instructor at Pure Fitness (www.pure-fitness.com). The plyometric platform lets you perform explosive exercises to or from a greater height. Salter demonstrates three exercises you can incorporate into your workout.

PLYO JUMP
Stand on a platform. Step off it and land, dropping the hips in the full squat position. Using the elastic recoil of the muscle, immediately jump upwards to improve height – or forward to improve jumping.

Muscles involved Glutes, quadriceps and hamstrings
Improves Upwards and/or forward jumping distance

PLYOMETRIC PRESS-UP
Adopt the press-up position on the platform. Lower the chest to just above the platform and immediately explode back up. Clap your hands before landing. For an easier option, place your knees on the floor; for an advanced option, clap twice.

Muscles involved Chest, shoulders and triceps
Improves Punching power and speed, and “chest pass ball throw”

SINGLE-LEG VERTICAL JUMP
Stand with one leg on the platform. Lower your hips, keeping your knees in line with your toes. Propel yourself upwards and land with both feet firmly on the ground, keeping your knees soft as you do, to absorb the impact. Repeat on the other side.

Muscles involved Glutes, quadriceps and hamstrings
Improves Jumping height

 

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