These drills are derived from another form of jump exercise called the Side Box Jump. However, rather than jumping sideways over a box or an obstacle, they are performed by jumping frontward and backwards while carrying weights. Weighted box jumps are intended to prepare your body so that when you actually jump without the added weights, you will be able to propel your body higher for vertical jumps or farther for linear jumps.
2) Side Box Jumps
These exercises consist of explosive jumping and hopping drills. These exercises involve the placement of a box or comparable obstacle next to your body. The height of an obstacle may vary according to your skill and strength level. But as you progress with the training, it would be more beneficial to use higher boxes since they offer greater efficiency. After preparing the necessary equipment, you can then proceed with jumping sideways over the box. The number of repetitions can also vary depending on your overall physical condition and basic strength.
3) Weighted Squats
These drills are based on squat exercises. They aid in building up strength for the leg muscles. But unlike the normal squat drill, weighted squats-as the name implies, involve carrying weights while performing the squats.
Secrets In Improving Vertical And Linear Jumps
Strengthening The Tibialis Anterior - The reason behind the effectiveness of this method is the counterbalancing of muscle groups. As a rule, you can only be as strong as the opposite muscles. The strength of the opposing muscles will soon plateau if you don't make an effort to develop them.
For vertical and linear jumps, the opposed muscles are referred to as the dorsiflexors. They normally stabilize the lower leg. If you develop this muscle group, you will be able to take off with maximum force. Therefore, exercises that target this muscle group must be utilized to improve the power of you jumps.
If you intend to improve your linear and vertical jumps, you have to aim for muscles that are more efficient in using up the energy system of creatine phosphate. With this goal in mind, you have to steer clear of exercise that induce slow twitching of muscle fibers such as aerobics.
But before that, you have to determine whether your sport of choice requires power or endurance. If you're a sprinter or a football player, then you need to steer clear of aerobic training.