Which Plyometrics Will Help You Dunk a Basketball?

Summary

This video script dissects over 20 top vertical jump training programs, identifying Plyometrics as a common and crucial component. The host ranks various Plyometric exercises based on their effectiveness in enhancing vertical jump, categorizing them into tiers from 'major adaptations' to 'don't do this exercise.' Exercises like broad jumps, dumbbell Pogo jumps, and depth jumps are highlighted for their significant impact, while others like kneeling jumps are discouraged. The script aims to guide viewers in selecting the most effective Plyometric exercises to improve their vertical jump and overall athleticism.

Takeaways

• 📚 The speaker analyzed over 20 top vertical jump training programs from renowned coaches and found Plyometrics to be a common element.
• 🏋️‍♂️ Plyometric exercises are categorized into tiers based on their effectiveness in improving vertical jump, ranging from 'great adaptations' to 'don't do this exercise'.
• 🔝 Broad jumps are highly recommended as they are measurable and can help force adaptation in the body, beneficial for all skill levels.
• 🏃‍♂️ Dumbbell Pogo jumps are favored for increasing ankle stiffness and improving the body's ability to absorb more force eccentrically due to added weight.
• 🤸‍♂️ Lunge jumps are considered good for beginners and intermediates but may not offer significant gains for advanced athletes.
• 💨 Power skips are excellent for transferring horizontal momentum into vertical, beneficial for single leg jumpers and those new to plyometrics.
• 📉 Depth jumps are highly effective but should be approached with caution by beginners and measured for maximum effectiveness.
• 🚫 The script advises against certain exercises like kneeling jumps, which are deemed ineffective and potentially harmful.
• 🔄 The importance of variety in plyometric exercises is emphasized, including unilateral and bilateral movements for comprehensive training.
• 🏀 The script concludes with dunking exercises as a way to cause major adaptations, being the most specific way to improve the skill of dunking a basketball.
• 📈 The speaker offers vertical jump programs designed to enhance athleticism and explosiveness, suggesting a structured approach for best results.

Q & A

What is the common element found in over 20 top vertical jump training programs?

The common element found in these programs is Plyometrics, which are exercises designed to increase explosive power and strength.

What are the different categories for ranking the effectiveness of plyometric exercises in increasing vertical jump as mentioned in the script?

The categories are: top tier (major adaptations on vertical jump), great adaptations, good adaptations, minor adaptations, and the bottom tier (do not do this exercise).

Why are broad jumps considered to cause great adaptations for vertical jump improvement?

Broad jumps are considered great because they are measurable, allowing individuals to beat their personal records and force adaptation in the body, which in turn increases the vertical jump.

What makes dumbbell Pogo jumps effective for vertical jump training?

Dumbbell Pogo jumps are effective because they increase ankle stiffness and force the body to absorb more eccentric force due to the added weight, leading to great adaptations in the body.

Why are lunge jumps categorized as causing good adaptations for vertical jump?

Lunge jumps are good for vertical jump because they involve jumping and landing in a lunge position, which is beneficial for force absorption in a lunge position, but may not be as effective for advanced athletes.

What is the significance of power skips in vertical jump training?

Power skips are significant because they involve transferring horizontal momentum into vertical momentum, which is excellent for vertical jump improvement, especially for single leg jumpers.

Why are depth jumps considered to cause great adaptations for vertical jump?

Depth jumps are considered great because they involve a stretch-shortening cycle with a focus on improving force and power, but they require proper execution and measurement of height to ensure effectiveness.

What is the role of band-assisted squat jumps in vertical jump training?

Band-assisted squat jumps cause great adaptations by pulling the athlete down faster than gravity alone, forcing the body to absorb more force eccentrically and improving explosive strength.

Why does the script suggest that box jumps may be overrated in terms of their impact on vertical jump?

Box jumps may be overrated because while they are good for the concentric portion of the jump, they may not cause significant adaptations for advanced athletes due to the reduced force of the eccentric landing.

What is the importance of high object touches in vertical jump training?

High object touches are extremely specific and beneficial for vertical jump training as they force the body to adapt by trying to touch progressively higher objects, directly targeting the skill of jumping higher.

How do hurdle jumps contribute to vertical jump improvement according to the script?

Hurdle jumps contribute by improving reactive strength and teaching the body to transfer horizontal momentum into vertical momentum, leading to great adaptations for the vertical jump.

Why is jumping rope categorized as causing good adaptations for vertical jump, especially for beginners and intermediate athletes?

Jumping rope is good for improving ankle stiffness and provides a lot of submaximal jumps, which are beneficial for beginners and intermediate athletes to build explosive strength and power.

What is the script's stance on the effectiveness of Pogo jumps for vertical jump improvement?

The script suggests that while Pogo jumps can be included in a training program, there are many other exercises that can provide more gains for vertical jump improvement, categorizing Pogo jumps as causing good adaptations.

Why does the script recommend against performing kneeling jumps for vertical jump improvement?

Kneeling jumps are not recommended because they do not effectively contribute to vertical jump improvement and there are more effective exercises available for explosive hip extension.

What is the significance of bounding exercises in vertical jump training programs?

Bounding exercises are significant because they teach the body to transfer horizontal momentum into vertical momentum, are high intensity, and have shorter ground contact times, leading to major adaptations for vertical jump.

How do sprints play a role in improving vertical jump according to the script?

Sprints are considered to cause major adaptations for vertical jump improvement because they improve velocity, have shorter ground contact times, and involve a faster stretch-shortening cycle, making them an essential part of training.

What is the difference between depth jumps and drop jumps in terms of their impact on vertical jump training?

The difference lies in the ground contact time and the focus of the exercise. Depth jumps focus on hitting the ground with deeper ranges of motion, while drop jumps emphasize getting off the ground as fast as possible, both causing great adaptations.

Why does the script suggest that approach box jumps are beneficial for vertical jump improvement?

Approach box jumps are beneficial because they involve an approach step that teaches the body to transfer horizontal momentum into vertical momentum, making them a worthwhile exercise for vertical jump improvement.

What is the final recommendation for athletes looking to improve their vertical jump and dunk a basketball?

The script recommends practicing actual dunks, as there is no exercise more specific to improving the skill of dunking than performing the action itself, causing major adaptations for vertical jump.