Jump Training...What it Does for Your Game!

Speed! Vertical Leap! These are the areas today's athletes say they would most like to improve. One way to improve both is by implementing "jump training" or plyometrics into a conditioning program.

Dr. Nilesh Shah, Medical Director for Summa Center for Sports Health says "Plyometrics are used to enable the muscles to reach maximum strength in as short a period of time as possible". This allows for more power when jumping and running.

Is plyometrics for everyone? Shah states that plyometrics can be a part of a conditioning and training program, but caution should be used. Any form of jump training is very demanding on the body. Before an athlete can perform plyometrics correctly and safely, he/she needs to demonstrate proper strength in their trunk and legs. Balance and flexibility play a vital role when determining if the athlete can safely perform the drills.

There are also different levels of difficulty with plyometrics. A plyometric program should be designed or adjusted for each individual based on strength, balance, flexibility and ability to maintain technique.

Ask yourself the following questions if you are thinking about implementing a plyometric program:

• Do I have the strength, flexibility and balance to perform plyometrics safely?
• Does the person training me have the education and knowledge to safely implement such a program into my training?
• Is the program individualized based on my ability?
• Is attention being paid to proper technique?

Mike Caza, certified strength and conditioning coach from Premier Sports Conditioning offers some general guidelines:

• Strong and tight core or trunk strength
• Athlete must be able to squat 1.5 times their body weight for higher level plyometrics
• Repetitive jumps with little or no time spent on the ground
• Be aware of fatigue resulting in improper form
• No "double jumps" – athlete does not have to stop and gather themselves and take a small hop to continue the exercise
• Plyometrics should be done after weight training and before running
• Should mainly be utilized during the "off season" and pre-season stages
• Combine lower body strengthening with upper body plyometrics
• Combine upper body strengthening with lower body plyometrics
• You should ask your physician before starting any exercise program.
• You should seek advice from a qualified exercise professional before starting any such training program.

Mike Caza is the owner and director of performance at Premier Sport Conditioning in Twinsburg, Ohio. A world-class high jumper (7'5"), Mike is the creator of Breakthrough Vertical Jump Training, a 12-week program designed to enhance vertical jumping ability. For more information, visit www.mikecaza.com.

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