Build strength, speed and increase vertical jump by using plyometrics exercises up to three times per week. Plyometrics increases the activation of muscles in your glutes for enhanced growth and better athletic performance. Plyometrics are also known for increasing jumping skill, reactive strength, and coordination. There are several different plyometric exercises but here are three:
Front Box Jump
The most popular plyometric exercise used to strengthen glute muscles and quadriceps. Very effective at increasing your vertical jump.
- Use a plyo box and put it about 6 inches to the front of you
- Enter a crouch position with feet shoulder width in distance
- From crouch position, burst upwards using the entire body which includes arms
- Land on the balls of your feet on top of the box as soft as you can
No first step or running start used. Instead, requires a deep crouch to propel yourself forward as far as you can go. Builds true leg strength and glutes.
- Use a semi-soft surface such as a gym mat
- Enter a deep crouch with feet about shoulder width in distance facing a clear space
- Explode up, using entire body to thrust self forward
- Land softly on the ground or mat and immediately transition into next rep
Activation of lateral strength. Increases power in the quadriceps and glute muscles. With all your weight on one leg, it helps your balance. This reduces a tendency to rely on the stronger leg during jumps that use two legs.
- Enter crouch position with feet close together. Majority of the weight is on the right leg
- Launch laterally from the right leg to the left leg
- Land softly on the left leg and move the right leg behind as if doing a “Curtsy Lunge”
- Repeat, this time from the left leg. That’s one rep