Posts tagged Staircase

If you are an athlete who takes part in sports that require speed, agility and vertical power such as basketball and volleyball then a plyometrics workout will enhance your game. This is because this type of workout is specifically designed to help increase your vertical leap and better your ability to explode into sudden bursts of speed.

Your vertical leap can be increased through a plyometrics workout because the exercise targets the development of all muscles responsible for vertical jumping. Improved muscle mass will in turn give you faster reflexes and thus increased speed. The exercises improve overall coordination by enhancing the functioning of the central nervous system and the speed with which reflexes are communicated from the brain to the muscles.

Through the workout, the player learns the art of converting the downward force of their feet on the ground into more efficient upward movement and thus a higher vertical leap. Plyometrics leads to better body posture, improved balance and flexibility. Plyometrics workouts come in many shapes and forms depending on the specific goals of the player. But there are some common threads through all forms of plyometrics.

The first thing you need to do before you perform engage in a plyometrics workout is to get your strength up and be in good physical condition. This will help you avoid injuries and muscle strains. An eight week program that combines cardiovascular and weight lifting exercises is recommended to prepare you for a plyometrics workout.

Remember to warm-up before you begin any exercise. A 4 to 5 minute jog and a lower stretch workout would be ideal. On the actual exercises themselves, jumps are a form of plyometrics exercises. There are various types of jumps you can engage in such as the stationary box jump, the consecutive box jump and the one leg stationary jump. You can jump using a plyometrics box, a staircase or just direct from the ground.

When jumping from the ground, stand in a crouched position while facing the wall. Then suddenly jump up and try to reach the highest point of the wall. Make sure you land on the ground softly, to avoid injuries. Then go back to the crouched position and jump again. Do a set of 3 or 4 jumps and remember to take rests of about 1 to 3 minutes in between each set.

When using a box or staircase, jump atop the box and then down to the ground. Consider using the plyometrics box to increase lateral force and to jump even higher. These exercises can also be performed on one leg for even greater intensity.

Whenever you do a plyometrics workout that involves jumping make sure that you get off the ground quickly and take as little time as possible on the ground before jumping up again. But do not strain your body as you do the jumps.

Other plypmetric exercises are skipping and the classic jumping up and down on the spot. Beginners should start with low intensity exercises before proceeding to the moderate level ones and finally to the high intensity ones. For plyometric exercises to be most effective, minimize knee bend as you land on the ground.