StreetBallTalk.com - View Single Post

bluegreyhound · #47 (**permalink**) 03-10-2008, 03:18 PM

Quote:

Originally Posted by wongkey

Johndecena and Bluegreyhound, what kind of plyometric exercises do you two do? All I do is 3x10 squat hops, single legged ankle hops and a couple of sprints. I do not have any jump sole shoes, nor do I have platforms that I can jump onto. Do you two have any suggestions for plyometric exercises that does not need any equipment?

I don't have a great deal of experience compared to some, but I will share what I do/have done. Depth jumps are probably the best plyometric exercise that you can perform and you can pretty much do them anywhere and with no real equipment. The key is quality of execution. Land softly, absorb the force quickly and rebound quickly. Minimal ground contact time is your goal (not ncessarily dropping down from a higher platform that is beyond your capabilities). As for sprints, they are great for developing sprinting speed (not necessarily better for improving your vert) and feet and calves of steel (important for improving your vert); short dashes improve leg power. The only other plyometric exercises that I do are sub-maximal jumps (rhythmic & exphasis on relaxation on the descent), standard approach jumps, ankle hops and lunge jumps. I also mix in tuck jumps and jumps onto ledges etc.. Admittedly, not a huge array of exercises, but I like to keep things simple and stupid so that I can measure progress. BTW it has been many many years since I'e done a dedicated plyo phase so you may wish to ask johndecena for something more current.