In sports the vertical leap is frequently used as a measuring tool to assess power and explosive strength and can identify weaknesses and the effectiveness of training programs. Coaches can look at the vertical jump of an athlete and immediately tell how explosive of an athlete they are. To improve a vertical leap, consult a certified sports performance coach or trainer to develop a routine that includes plyometrics.
Might as Well Jump
Plyometric exercises are fast, explosive jumping movements that increase muscle power. Plyometrics can be a powerful aspect of training for a sports enthusiast or athlete with superior strength, cardiovascular conditioning, flexibility and general health and fitness. Once proper form has been established, resistance bands can be used for skipping, jumping, hopping and bounding drills during advanced stages of plyometric training. The elastic nature of resistance bands provides unique benefits to vertical jump training because you are able to increase the training load without excessively impacting the joints.
Accent the Negative
Begin with band squats to maintain proper knee alignment, which helps reduce the risk of injury upon landing. Choose a band that has light to medium tension and loop it around the thighs above the knees. Keep consistent tension on the band while you squat down and up, making sure that the knees do not roll in or out. Complete two to three sets of 10 to 15. Progress this exercise by increasing the speed.
Jump to the Next Level
After mastering good form with the band squat, progress to jump downs. Hold the squat position with the band, jump down off an eight inch high step, keeping knees from bending inward on impact. Repeat eight to ten times. Rest for at least one to two minutes between sets. You can also jump up on the step with the band around the knees. Next, place the band around your waist and secure the end to a stable object. Begin standing on both feet with tension on the band. Jump away from the band, landing on the outside leg only. Repeat eight to 10 times, then turn around to change sides. This exercise helps prevent injuries to stabilizing muscles around the knee.
For Serious Athletes Only
Determine the types, height and direction of jumps that are needed when training for a sport or fitness event. Plyometrics with resistance bands can help you improve your jumping power and decrease the risk of injury. Consult a certified sports conditioning coach or trainer for guidance and instruction with plyometrics and resistance band exercises.
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