Do Plyometrics to improve your vertical leap and quickness

Do you want to be able to increase your power and your strength in
your legs. and be able to move faster amd jump higher and quicker?
Then plyometrics may be just the exercises for you.

I use the steel raised platform boxes for my plyometric exercises
routines. I have my athletes do exercises featuring jumping on the
boxes and also jumping off of them.

When you jump or simply drop down you need to land with your feet
together and for your female players you need to make sure you
land evenly and in balance. Research has shown that females injure and
tear their ACL's 8 times more than males.

For jumping up make sure you bend your knees, come forward, take a
deep breath, explode from feet all the way up through your legs,
blow your breath out, and launch yourself up to the box.

For Drop jumping from the box to the ground, this involves the
athlete dropping to the ground from a raised platform or box, and
then immediately jumping up. Do not jump down simply drop to the
ground. The drop down gives pre-stretch to the leg muscles, and
make sure your jump up immediately when you touch the ground. This
is a high-impact form of plyometric training so make sure you have
done some sort of jumping or bounding exercises before you attempt
these.

I also like step-ups done with each leg using the higher boxes and
eventually done holding weights (dumbells in each hand when doing
these). Step up and down in a controlled movement - streching the
entire leg as you do so keeping your back as straight as possible.

Coach Kent
powersports.com