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Vertical Jump & Speed Training Pitfalls
by Mark Sias
Creator of Bionic PlyometricsIn this article I will teach you what to look for in a vertical jump program & what potentially leaprobbing mistakes avoid...There are without a doubt quite a plethora of various Plyometrics & "Jump Higher" systems availableon the internet as well as numerous sites offering "FREE" plyo guidelines, or mini-programs, Jump bands, jumpsoles gadgets & exercise demos. The options are endless, so with so much to choose from,how is an athlete to know which is the best for them. I am constantly asked what I think of "
Air Alert2
", "Jumping Advantage" or "
Mad Hops
" or some other trendy gimmick to hit the scene. Of coarse, thisis what I do... I research them, pick them apart, & so on. As you can imagine being in the field I'm in Ihave pretty much reviewed every E-book, manual & devise on the market. If I hadn't, how could Ihonestly be offering a good & competitive product? Having said that here's some pointer & my adviseon what to look for.O.K. for starters it almost goes without saying that you get what you pay for. Many sitesgive some basic examples of getting started on a plyo workout or basic VJ program. They are justthat..BASIC. Other than a good idea of how a drill might be done or what the history of plyometrics aredon't expect much. Why? Most of these hop, skip, & bounds you are seeing are really the low end of the "plyo pool" which aren't completely in effect but well like I said before don't expect much!Now for all the Mass-Media Downloads & Johnny-come-latelies you've run into. Here's 2words for you: PROPAGANDA & HYPE! Yes these guys are professional salesmen or pay big bucksto have professionals write a killer ad to get you drooling over an otherwise very average product. NowI'm not bashing or hating these sites, there trying to make an honest buck & so am I. Most of the programs do work but here's some flaws I have found: 1) The same 3rd grade borderline plyos I mentioned earlier that I used to do when I was 8.(They didn'tdo much good then but for $40 they will now?) Here's one I love to get asked. "How many weeks isyour program?" My answer? Until you reach your personal goal. You can't just make a pre-designatedtime limit (like 12wks or 16wks or 3 months) on a program. What happens when you reach the end of it & you still can't dunk? Do it again they say! Or instead you do what you should have in the 1st place...Buy theBionic Jumping Program 2) Exhaustive reps & sets. It's far better to do ten good, focused, powerful reps of a drill & be donethan to hammer away mindlessly at 5 sets of 100 jump ropes or "rim touches". It's been proven thatover 75% of the benefits of any kind of workout session come in the very first set. 3) Overtraining. This is a big problem I run into. DO NOT WORKOUT EVERY DAY, PERIOD! If youwant to rob your body of all the muscle building testosterone it produces, then well O.K. You need to
 
give your nervous system about 48 hrs to recover from the shock you gave it. 4) Squat overkill, One size fits all programs, mixing strength training day workouts with speed/plyodays & poor plyometric training guidelines are 3 more pitfalls to avoid. You can't just give everyone thesame workout. Everyone's body type & needs are different. Do you know how high of a box to startdoing depth jumps from? How about when you should raise the height of your depth jump box? I do!And guess what its different for each person reading this. So now lets get you (the soon-to-be slam-dunker!) on the right track. We need to take awhole body & lifestyle look at the situation. No single exercise is going to really do anything. Get a big picture. Start with your goal. How fast do you want to run a 40 yard dash? How high do you want to jump? 36", 40", or more? It can be done! Now start looking at body composition, muscle fiber type, & progress you've maybe already made & why. You need to know whether you still need to gain more of muscle strength base (And what's the fastest way to do that!) because you can't produce more power than you can absorb. Or do you need more speed/elastic strength & some better ways do that. Lastly start catering your workouts to your personality. If you get bored of a particular exercise quit doing it for a few weeks. Get the boom box out & play some music that pumps you up &keeps you going at. Add some variables that make them more exciting like depth jumps to a dunk on alowered rim. Make a target just slightly above your current vertical to reach at to keep you going.Incorporate other skills you need to develop into a session like dribbling between sets or while doing amore simple jump exercise. and finally make your work outs short. No more than 30 minutes. I hopethis piece helps you on your quest to greatness & higher skies!God bless as always, Mark SiasPlyometrics,Speed, & Strength ExpertBionic Plyometrics 
 
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Vrt4u

If you want to increase your vertical jump then read all the articles that I have posted on Scribd on that subject. Visit vert.2fear.com and http://www.higher-faster-sports.com/ The Vertical Jumpers Developmental Bible is a great resource but if you don't have the money then the sites that I stated above will be very benifical to you (for free)

reply01 / 10 / 2008
dwade3

i like to play basketball as my game and hobby.but there is a problem that have been worrying me for some time now.i want to jump higher than my average jumps that i do on the basketball court.i want to learn how to jump much higher and dunk on my opponents.how can i attain that jump?

reply01 / 10 / 2008
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