You can add a lot of variety to your training program by incorporating plyometrics jump training.
Most jumps used in plyometric training can be separated due to each unique characteristic and the benefits they provide.
Lets first review plyometrics in general before looking a the types of jumps used with this form of fitness training.
Plyometrics is primarily a type of fitness training that forces your muscles to perform at their maximum ability and maximum strength very quickly.
During plyometrics drills and exercises your muscles will be stretched to their maximum, which generates a tremendous amount of force than what usually is possible.
In order to do this, your muscles have to initially contract almost immediately after the lengthening period. The plyometric drills then use dynamic movements to complete the stretch-shortening in a specific muscle or muscle group.
The result is a much quicker and more powerful muscle contraction. This is why you should be in decent physical condition before attempting plyometrics. If you're not currently a well-conditioned athlete then use other types of fitness training for a few months first.
As with all types of fitness training, but even more so with plyometrics jump exercises perfect form and exercise technique is a must! If possible, hire a personal trainer who has extensive experience in plyometric training for at least a few sessions to learn proper form and technique.
Always consult your physician if you've had injuries to any of the following before attempting any plyometrics exercises:
Standing Plyometrics Drills
To start this plyometrics exercise you will set your self up in a standing position with your feet slightly apart.
Standing plyometrics exercises will put the majority of the stress on maximal effort that's vertical or horizontal. With plyometrics like this you can repeat for a few reps but you must allow your nervous system to recover completely between each one.
With these types of plyometrics training exercises you jump straight up and land back on the same spot. Even though this plyometrics jump exercise is a lower intensity than some others, you will still see good results due to the fact that your muscles must continually contract with no rest. Each jump is performed one after the other. These types of jumps are also known as "multiple response" and "spot jumps".
Multiple Hop And Plyometrics Exercises
These plyometrics training exercises combine the skills used in both the previously discussed jumps. With this one, maximal output is needed along with multiple reps. You can perform these jumps without any plyometrics equipment or you can use basic plyometrics equipment such as a barrier (discussed in a different section on plyometrics). Only do a maximum of a 30 meter distance before resting.
Depth Plyometrics Exercises
Depth jumps use of gravitation force and your body weight and are of a given intensity. At least at the very start of this exercise do not jump up and out from the top of a plyometric box because the higher from which you fall, the more strain on your joints and muscles once you hit the ground.
Just step forward before going towards the ground, it's much safer and just as effective. By doing this you will be able to properly evaluate the intensity of the exercise plus decrease stress injuries.
Box Plyometrics Drills
This plyometric exercise combines depth jumps and multiple hops and jumps and use a plyometric box. If you use tall plyometric boxes you will increase the intensity. Low plyometric boxes will of course decrease the intensity.
Bounding Plyometrics Jump
Bounding exercises are used to train specific areas of your stride. They help to improve both stride length and frequency. You should do them for at least 30 meters at a time.
In conclusion, never take any plyometrics jump lightly. Always use a degree of caution and get assistance from a good personal trainer with lots of experience in plyometric training. Proper execution and techniques are key to your success and safety with any types of fitness training.