The use of plyometric exercises in training can help foster athletic development in many ways. Different variations such as hurdle jumps, box jumps, lateral jumps, broad jumps, and squat jumps can be incorporated into training for variety. All of these jumps are athletic movements that build fast-twitch muscles and overall explosiveness. These fast-twitch muscle fibers directly translate into athletic performance. Jumps incorporate strong hip and knee extension which translates to most movements within athletics. The impact applied to joints when jumping promotes an increase in bone mineral content and collagen. Incorporating jumps into training can improve overall athleticism, strength, and movement quality.
Benefits of training jumps:
● Improve power
● Improve strength and build muscle
● Increase heart rate
● Injury prevention
● Coordination
● Muscle control
● Challenge hip extension and flexion
● Improved balance
● Speed development
● They are fun and competitive!
Jumps increase the rate of force production
The ability of an athlete to create and handle force is a key indicator of athletic potential. Jumps cause neurological adaptations which improve the rate of force development and improving landing mechanics increases an athlete’s ability to handle force and ground impacts. This can create direct carryover from jumps to squatting, deadlifts, sprinting, and overall athleticism.
Muscles Activated By Jumping
● Quadriceps: Quadriceps help propel athletes off of the ground while promoting knee extension. The Quadricep is activated for power when jumping and this helps promote speed and power.
● Hamstrings:Explosively activating the hamstrings when jumping improves lower body force production.
● Glutes: Support the hamstrings/quadriceps while creating hip extension that results from the glute. Jumps improve glute activation, which increases overall power.
● Calves: Responsible for ankle flexion, and are important for an athlete’s ability to be explosive, sprint, and jump high.
Different jump variations:
● Seated box jumps
● Jumps with weight
● 1-step box jump
● Single leg box jumps
● Broad jumps
● Squat jumps
● Lateral Jumps
● Vertical jumps
● Depth Drop to box jumps
● Running hurdle jumps
● 1-step hurdle jumps.