Jump Up Your Game

With March Madness underway, I’m wondering how many basketball fanatics at EP are on the lookout to up their games. Dedication to playing on the courts is good practice in general. But there are ways to supplement your game off court.

Specific types of exercises designed for the weight and aerobic rooms can hone explosive strength, meaning that with the right workout routine you can jump higher and have faster start up speed.

If you want all the technical jargon, keep reading. Otherwise you might want to skip to the bottom for sample exercises.

What Is Explosive Strength?

Something like squats and lunges can show results. But to increase your start up power, your exercise needs to push your max strength in a rapid way.

That’s where explosive strength comes in. Explosive strength is more than just strength. It’s kind of like speed and strength combined.

Yeah that big lug over there can lift a lot of weight over his head, but can he do it fast? If so, that’s a sign of explosive strength.

In the simplest terms, it’s how revved and ready your muscles are before you lift, jump, sprint, etc.

Plyometrics

The kinds of exercises that improve explosive strength (and even agility) are called plyometrics. Plyos are a tried and true training method dating back to the mid 1900s. Not only do they work your muscles, but they’re also a workout for the brain. Your muscles can actually learn to improve based on repetition, something related to muscle memory.

Basically, plyometrics will exercise the wiring between your brain and your muscles so that you can blast off more quickly. That repetitive contraction of muscles under strain teaches the brain to rev before movement. And there are documented studies showing that dedication to plyos training can show significant results.

Here are a few plyos exercises that can improve your jump.

Sample Exercises to Improve Height & Air

Additional Notes:

Remember that warming up and stretching are important for this kind of active exercise. Good flexibility significantly lowers the risk of injury when doing plyos. Some of our locations may not have rises or obstacles provided. There are options for improvisation, but check gym policy before attempting. Additional weight can be added using medicine balls and various aerobics weights.

Tuck Jumps

Ankle Jumps

Various Obstacle Jumps

Jump Squats

Tips presented in this blog are for informational purposes only. Consult a specialist before making changes to your dietary and exercise routine whenever possible.

Advertisements
  1. Leave a comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: