JULY 11, 2009 -- You can jump to conclusions, jump to the rhythm, jump on it, jump ahead in line, jump on someone’s back, jump for joy, you can even jump for my love (well, not mine, but the Pointer Sisters thought it possible). With all this hopping around, it seems one of the best jumps you may be missing is the jump into plyometric training.
Plyometrics is used to train for a wide range of sports—to help athletes reach peak physical condition by improving their strength and power. Sometimes referred to as “jump training,” plyometric exercises are big, explosive movements. Every action is done with the intent to have a muscle reach full movement as quickly as possible. The first time you try plyometric drills you may feel as agile as an elephant jumping rope. But in time, you’ll get the hang of it and become lighter on your feet, more comfortable with the movements and precise in your execution.
Want to be able to leap gracefully across the stage in your next Nutcracker performance at the The Old Globe? Or, soar over the yappy dogs of East Village in a single bound? Whatever your reason, here are my favorite plyometric exercises to improve your vertical jump:
Wall Jumps
Mark off a target on a wall. Stand in front of the wall with your feet about should-with apart. Start jumping consistently and reach for the targets with alternating hands and trying to reach the target on every other jump. Time on the ground should be minimal and each jump should be as high as the one before.
Depth Jumps
Get a 12 inch box and stand on it with your toes close to the edge. Step off the box and drop to land on both feet. As you land, spring up as quickly as you can and don’t let the body settle on the landing.
Assuming your next goal is to improve your running speed—since it’s quite possible person A in your life just found out about person B in your life—plyometrics can help you here, too. Runners are always trying to get faster (nothing like getting to happy hour on time at La Puerta!). Whether you’re a sprinter or a marathoner, many plyometric exercises are beneficial to your training because of the running-specific nature of the exercises. These are two of my favorite exercises to increase running speed:
Split-Squat Jump
Stand with your feet staggered about 18 to 24 inches apart. Jump up, and while in the air quickly switch legs forward and backward. Land and absorb the impact softly by bending both legs until the back knee is about an inch from the ground. Keep your chest up and maintain good posture throughout. The front knee shouldn't move too far past the toes.
Two-foot ankle hops
Stand up straight, keep your feet shoulder width apart. Using only your ankles, hop straight up and down and push your ankles to full extension with each hop.
If you don’t jump, don’t run, what do you do? Let’s suppose you’re a fighter, not a lover. Anyone who participates in martial arts training can attest that speed and power are crucial to the discipline. Lightening speed punches and bone crushing kicks can put you in the victor’s circle. You have to practice the techniques over and over, and visualize the speed you need. Like a snake on its prey, the punch has to be overwhelming when you strike. Preparing your upper body with plyometric exercises is one way to prepare for your match. Here are two great ways to do that:
Drop Push-Ups
Assume a position upright but on your knees with both arms at chest level slightly more than shoulder width apart, bent at 90 degrees. Drop to your hands without hesitation and forcefully contract when the hands touch the floor as to limit the amount of arm bend. The higher the "drop" the more force is absorbed, thus the more power potential to develop.
Squat Throws
Stand with feet slightly wider than hip-width apart, hold a medicine ball at chest level and squat down to a parallel position. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up, and reach full extensions with the arms at the peak of your jump. Push the ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump. Catch ball on the bounce, and repeat.
Although all of these are great exercises, you shouldn’t start plyometric training unless you are already pretty well-conditioned, or you risk injury. The exercises are powerful and take a good base of strength to perform. There’s a tremendous amount of force generated in these movements so it is important to develop a safe landing technique as well to absorb shock. Shoes with plenty of cushioning will help.
Most importantly, get with someone who knows what they are doing to learn how to properly do the exercises. You can jump on the phone and call a personal trainer or jump on-line and research the topic further, either way you might as well JUMP! Go ahead and JUMP! (Apologies to Van Halen.)
(Connie Cook is a freelance writer and fitness director at FIT Athletic Club. When she's not working out she’s stomping grapes in her bath tub or laying the groundwork for an insanity defense.)
