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Plyometrics, or ‘jump training’ is a technique that aims to increase muscular strength and power. The focus of the exercises is powerful movements. It was originally designed for Olympic athletes but recently, it has become a popular workout routine for recreational athletes and even fitness enthusiasts of all ages.


Plyometricstraining is composed of dynamic resistance exercises with a stretch a muscle (eccentric phase) and then rapidly shortening it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints.


Plyometric training often is used to condition professional and amateur adult athletes because the movements mimic those used in sports such as skiing, tennis, football, basketball, volleyball, and boxing.

Watch the video below to understand more about Plyometricsand use it to your advantage!



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is one of the most essential skill in most sports like Basketball, Volleyball, and Badminton. A well balanced training regimen is important to give focus to this skill.

2013 USA Basketball Showcase

Here are some exercises that could help you jump like Jordan 

1. Box jumps – use a stable box or step for this exercise. You can jump forward or backwards on or off the box. This is a Plyometric exercise, so you should be able to do the transitions (from the ground to the box, and vice versa) as quick as you can while maintaining safety. Start by using at least a 12-inch box for 6 repetitions of 4 sets, then increasing the height of the box as you improve.

2. Tuck jumps – this body weight exercise also has a Plyometric component as long as you do the repetitions fast. Begin on a standing position then jump as high as you can while pulling your knees to your chest. Do 4 continuous repetitions with quick transitions between the jumps.

3. Lunge to jump – start from a long forward lunge position with your knees bent, then jump up as high as you can and land on the same stance. You can rest in between the sets.

4. Split squats – this is a more challenging exercise than the lunge to jump. Begin and execute the same way but switch your legs (if you start with your right foot forward and left foot at the back, land with your left foot forward and your right foot at the back) as you land on your stance with slightly bent knees.

5. Back extensions – Use the your big spinal muscle, the erector spinae, to ‘pull’ your trunk up as you extend your body when you jump. You can do back extensions lying on the mat, or on a machine.

6. Flexibility – I have encountered a lot of basketball players who desire to jump high, but neglect this very important aspect! Tight muscles will keep you from stretching your body up in the air adding height to your jump. Stretch your hip flexors, low back, and shoulders to maximize your jumps.


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Become a TRX Trainer

Plyometrics is a type of training that was first introduced to elite Olympic athletes (first to the Soviets during the Cold War, by Dr.Yuri Verkhoshansky, 1964) but we now know that amateur athletes, adolescents, and even children can benefit from a properly designed and supervised Plyometrics program.

Plyometrics is also known as “jump training” and “reactive training.” The main purpose is to increase muscular power and explosiveness for more efficient performance.
To maximize this type of training, here are some points to help you understand Plyometrics:

  •  It is also known as “Reactive training” as this allows the athlete to react to the ground surface with greater speed of movement. The term ‘reactive’ specifically refers to the quick response of the muscles to the stretch reflex applied prior to the explosive movement.
  • Plyometrics training affects the excitability, sensitivity, and reactivity of the neuromuscular system and increases the rate of force production (power), motor unit recruitment, firing frequency, and motor unit synchronization. Before starting Plyometrics training, the athlete must have achieved an overall strength base, significant core strength, flexibility, and balance stabilization capabilities. These basic requirements would minimize risk of injury while performing the explosive movements of Plyometrics exercises.
  •  In this type of exercise, the Type IIb muscle fibers (or the Fast Glycolytic fibers) are targeted, which are characterized by high force/power/speed production but with low endurance.
    • Plyometrics training consists of three phases: 1) The Loading phase (Nerd term: Eccentric phase), 2) The Transition phase (Amortization phase), 3) The Unloading phase (Concentric phase)
    • The Loading phase is also known as the “cocking” or counter-movement phase. Imagine how an athlete does a squat prior to jumping high. This is gives the muscles a ‘pre-stretch’ which stores potential energy in the elastic components of the muscle, like when you stretch a rubber band.

  •  The Transition phase is obviously the time between the end of the Loading and the start of the Unloading phase. This transition is a very short delay between eccentric and concentric contraction during which the muscle switches from stretching to exerting the force to the desired direction. Timing is crucial during this phase as a prolonged amortization results in less than optimal neuromuscular efficiency. A rapid transition phase leads to a more powerful response.
  •  The Unloading phase involves a powerful concentric contraction (shortening of the muscle) that occurs right after the Transition phase. Imagine the power from a rubber band that is released after it was stretched.
  • Plyometricsis different from “Maximum Power Output Training” where the resistance is forcefully lifted at a given speed. Remember that to make a movement Plyometric, there has to be a ‘reaction effect’ – the muscle sort of rebounds to the next movement to create the stretch-reflex response.
  • Focus on being “light” with your muscles: if you’re doing leg exercises, keep your feet light, refraining from double jumps. Same thing with upper body exercises, quickly explode to the next reps.

An eBook you can download from Amazon combines the latest Plyometrics techniques, helping you increase your workout speed and power, and fortify your muscles against injury with each at-home workout. detailed introduction to the science of Plyometrics and powerful workouts in 8 chapters. You’ll train your muscles to move forward and contract faster with long jumps, tuck jumps, and box jumps. You’ll get your body into athletic response mode with vertical lateral, and barrier jumps that will help you perform better on the court and field. You’ll also increase your upper body and core strength with targeted pushups and twists, and use weights to strengthen your lower back, hamstrings, and butt. Bonus tips throughout mimic a personal trainer, guiding you through each workout with expert precision.

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