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7 Things To Avoid When Doing Plyometric Exercises

There’s no better way for athletes to develop that all-important explosive power that separates champions from chumps. There are many variations of these exercises, but they basically involve training your body to build the muscle groups most used in jumping and can greatly improve your vertical jump.

From a slam dunk in basketball to an off-ball explosion in soccer, the ability to jump suddenly on command is key. This is where plyometric training comes in. Every sports club in America uses some version of these drills to develop their athletes. However, as with all good things, it can be overused and abused.

You should always try to work with a partner or trainer to watch your form and help push you forward. Use the right form to avoid injury and make progress. The following guidelines should be used to help athletes perform these all important exercises correctly:

1: Do not use a hard surface, such as concrete, as a workout area. Try rubber or foam pads to cushion the hops. Resilient wood floors are also nice.

2: Never lock your knees! Keep your knees bent at an angle and let them cushion your landing smoothly.

3: Don’t hyperextend. When launching yourself during a jump, be careful to push your leg back too hard so you don’t hyperextend your knee.

4: Don’t use boxes or chairs that are too tall. 7-9 inches should be the rule. These exercises focus on building the jumping muscles, and height will come with strength.

5: Don’t use poor technology. Go slowly at first. Get the right form, then build speed as your strength builds.

6: Do not exercise to catch cold. Always warm up before exercising. Jumping rope is a great way to do this.

7:) If you can’t squat with your own body weight, don’t try plyometrics! Learn to land before you can fly.

You can’t improve your vertical jump unless you do plyometrics, but make sure you’re doing it right so you can avoid injury and make progress!

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