Best Plyometric Exercises for High Jump (& how to program them)
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- čas přidán 20. 06. 2024
- These are the 5 best plyometrics exercises I use for my high jump training. I basically exclusively use these plyos in training and have gone from 175 to 206 in a bit over 2 years. I also give some insight on how to utilize these in your own training. :)
While it may seem basic to some, its in the annoying nuances of training that make all the difference.
Hope this helps, happy jumping fellas.
#highjump #verticaljump
Contents:
00:00 - intro
00:35 - Sprinting
01:11 - Bounds
02:11 - Depth jumps/falls
02:45 - Tripe Take-offs
03:49 - Skips
04:10 - Long jump + dunks
04:30 - How to program - Sport
“If you can’t flop much higher than you scissor, your technique sucks” 😂. I love it lol
Great guide!! One thing to note is with plyometrics is you want to get off the ground as fast as you can, that should be your #1 goal. And I love the RuneScape music bro 😂😂
Nice to hear a stamp of approval from someone in college athletics! Grats on the new pb fella!
Awesome video man. I’ve been high jumping for over 5 years now and it’s so difficult to find good information about programming both plyos and in the gym. I seem to have found what works for me in the weight room but this is first ploy program I’ve seen that actually makes any sense. Keep up the good work
Great video! Keep it up 😊
Ty for this! Cant wait for the weight room video!
Appreciate it! Me too haha
this is great, very well explained.
I try haha
bro you are amazing
Great video, quality workout is key as you point out.. 1 question what is the rest period between the plyo session you put up ..thanks again great work 🙏
great video!!!
Cheers brother!
This is really valuable stuff!
I'd love to see how you'd actively train technique for flop as my scissor is pretty similar to flop so... my technique sucks
I just have always done flop tbh. even when I was ten. The only way I make sure its in check is by trying to jump 20cm higher than my scissor in training. (And back over a lot I suppose)
This is great info. I am an 18 year old highjumper from California just about to start my track season coming off of a knee injury from wrestling. My PR is 1.99 from a year ago, really want to shatter the 2 meter barrier. I was wondering if you know where those hurdles holm uses for his third step can be bought
Goodluck for the season and I wish I could tell you. Been trying to get hurdles like that forever! Unfortunately I use garment racks from department stores hahahaha. If you find some please tell me though!
Great guide, thanks so much! How often should I be doing plyometric workouts per week, and how many rest days in between?
It depends on what other training ur doing, I do it 3 times max if I'm not doing specific jump work.
But usually I do 1 sprint/plyo, 1 plyo/weights, 1 jump specific session per week, with another lite weight session somewhere.
And 1 day breaks between each workout. With a 2 day break somewhere in the week(I say two days but one of those days is an easy off feet session).
Hope that clears some stuff up. you can do back to back sessions occasionally, as long as u get a 2 day rest somewhere once a week to recover.
A shit ton is more then a krap ton, but less then a fuck ton. One as a standard unit of measure, while the other is a metric unit.
I'm 14 and jump 175 rn, hopefully this helps a bit haha
It will my brother! Happy jumping!
W vid
For sprinting you would count ground contacts the exact same way as jumping, but you would have to record to count contacts, also sprinting is very intense and would probably be compared to pogo
I thought that might be it haha. Where'd ya hear that from?
@@matehj it’s a plyometric and all the high level athlete trainers will preach this and I practice it and it’s effective. Like PJFPerformance and Will Ratelle
16yo pb195cm. i think your workout suggestions seem little short. Personally id add one or two higher intensity drills like a c jumps, knee jumps or single leg hops.
The stuff I lay out is the core of the workout, so usually I do a good warmup before hand, hit the plyos 100% then hit a weights session after the workout. It takes a while when u take the required breaks in between to hit each rep with top intensity. Plus past 50 ground contacts is going to lower the quality of the later reps which isn't what we want as a jumper.
Please let me know if you have/make a course for personalized high jump training. I’m a jumper from CT and would love the help
I'm thinking of doing so eventually. But mainly I want to pass on my knowledge so others can train themselves like how I train myself :)
I am a 5'11 guy and idk what my vert is but I can touch the backboard, and trying to work up to a 10ft dunk, i'll try this and see my progress 😃😃
Make sure ya warmup before hitting the intense part of the workout! And goodluck brother!
As a person who has no access to practice and gets to jump only once a year (in comp)I jumped a 1.65, this is without practice, how would you recommend I improve my flop technique
That's the one thing I'm unsure of bro haha. I'd recommend joining a club or trying to get access to mats. Otherwise ur options are just blow up how high u can jump thro training and hope for the best technique wise, OR practice on a bed, trampoline or anything soft u could get some scuffed practice in like a kid hahaha. Goodluck man!
I live your videos men, When are you next competing
Today! And the other week too. Haha
What’s your PB?
More dunk vidssss!!!!😡😡😡
Off season is coming, the hoop is calling
5:28 how tf is that a hard session on the legs? You're doing 3 depth jumps for 3 sets and 6 bounds for 5 sets.... (Btw I'm not hating. I'm actually asking)
Comes down to intensity. If it's mid intensity, like grass bounds it isn't.
The goal is a good full warmup before hand(20ish mins), and then each exercise and rep done with max intent.
Giving your all for all 45 reps of high intensity plyos should leave you unable to perform your best reps by the end of it.
It's kinda like, when you high jump at a meet and do like 8-9 jumps, and ur fried the next day/after, that's even less load than that workout.
I hope I explained it well. Basically it's hard because it's about maximum intensity, not fatiguing yourself.