Do Plyometrics Increase Vertical Jump?
Almost all competitive athletes use plyometric training to increase power, and "Plyos" are a staple of most Strength and Conditioning programs.
However, plyometric training programming details have been frequently quite murky. Question top coaches and few will give you the same answer about ideal repetition numbers, program duration, resistance amounts and sessions per week.
Yet these considerations should be primary and fundamental considerations in any exercise program design. Due to the great amount of plyo programming vagueness, I was real excited to read a 2009 meta-analysis on plyometrics and vertical jump.
.
In a meta-analysis, many studies are considered (rather than just one) and this tends to make the results more reliable. In this meta-analysis, 56 studies were considered.
I do not think a meta-analysis (or research in general) should be the "be-all, end-all" on a topic. However, if good information is available, it certainly should be given large consideration when designing athlete training programs. Yet many coaches rely almost completely on subjective experience or expert opinion. While these sources deserve a place at the table, so does strong research. Enough on that....
Some of the study's findings about plyos/vertical jump:
- Squat jumps, counter-movement jumps and depth jumps were the most effective combination;
- No benefit was seen from adding resistance to plyos;
- The highest level athletes showed the most benefit from plyos;
- The average VJ increase was 7%;
- 10 weeks/20 total sessions/50 jumps per session was the minimal program necessary to see maximal gains.
Again, a meta-analysis is not the final or only word on a subject. For example, most coaches would (and should) include some single-leg plyometrics with athletes to increase vertical jump.
A meta-analysis (if available) should be the beginning of an informed discussion on the topic, however.
de Villarreal ES, Kellis E, Kraemer WJ, Izquierdo M., Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis.J Strength Cond Res. 2009 Mar;23(2):495-506.
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Plyometrics training is a series of movements that tighten certain muscle tissues. It also trains the nerves to deliver a particular pattern of muscle contraction to generate the most strength in least amount of time available. The muscle contraction is the center of plyometric movement. People can be muscular but they lack athletic power because they can't convert their strength into speed in a short time.
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