Upper And Lower Body Plyometric Exercises
Plyometrics is one type of exercise that can definitely help you boost your jump. You may be doing plyometric exercises with no apparent result for a while now and this is because you may be doing them improperly. If you do plyometric exercises correctly, you can actually increase your jump in only a few weeks.
Plyometric exercises could be done to both your lower and upper body. Plyometric exercises in the upper body are used by players in sports like badminton, softball, tennis, baseball, basketball, volleyball, and others. And it has been proven that lower body plyometrics can increase an athlete’s performance in soccer, track and field, football, sprinting, hockey, baseball, basketball, and others.
When it comes to intensity, you must be aware that plyometric exercises also have varying intensities. Low intensity plyometrics are some jumps and throws while high intensity plyometrics are depth jumps which are 32 to 48 inches. For submaximal plyometric exercises, these are bounding exercises while moderate intensity plyometric exercises are depth jumps about 8 to 20 inches.
When beginning, choose low intensity exercises then you can gradually increase to high intensity exercises. Furthermore, it is also suggested to forgo the use of ankle weights or weighted vests when you do plyometrics since these will only add more load which can decrease the speed and quality of movements. The ideal frequency of doing plyometric exercises is only 3 to 4 times per week and the repetitions must be kept between 75 to 100 only.
And like any type of exercise, warming up is important at the beginning of a session. The suggested warm up exercises prior to doing plyometrics are toe jogging and straight leg jogging.
An upper body plyometric exercise is called the squat throw. Stand with your feet slightly apart and kness slightly bent. With the medicine ball at your chest level, squat to a parallel position. Next, you have to explode and jump really quick and as high as you can. Remember to shoulder press the ball as you begin your jump. At the peak of the jump, fully extend your arms upwards. Then throw the ball towards the air as high as you can. Furthermore, the squat must be really quick. Catch the ball and repeat the routine.
The split squat jump is a lower body plyometric exercise. Start by standing on your feet that are hip-width apart. Using your left leg, step back by 2 feet and stand on the back foot’s ball. Make sure that the feet are at a staggered stance. Your head and back must be straight and erect in a neutral position. Lower your body by bending at the right hip and knee until your thigh is parallel to the floor. Explode vertically as fast as you can. In the air, switch your foot so that you will land with your back foot in front. Before you jump, make sure that your ankles are in full plantar flexion.
To ensure that you benefit the most from your plyometric exercises, rest in between sessions, do the exercises properly, and ask for supervision.
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