Plyometric Jump Training - Additional Benefits

Plyometric drills use a spring-like stretch-shortening cycle in the muscle-tendon complex, as well as activation of the stretch reflex in the muscle. In these ways, they train elastic, or reactive strength. This is why the form of exercise was created.

But plyometrics have a host of other benefits that are used for jumping and all athletic maneuvers. Body control, joint stability, and coordination are all in high demand during plyometric drills. For example, agility drills like foot fires are effective at increasing ankle stability by strengthening the muscles, tendons, and ligaments that surround and control the joint. 1-leg box jumps are an example of an exercise that will contribute to knee stability. Hurdle hops and power skips are examples where body control is particularly important. And coordination is highly trained in double-leg bounding.

These additional benefits of plyometrics all have relevance in live sports action. If you want to dunk, the goal should be able to dunk in game situations, off a rebound, jump stop, or dribble drive. This requires far more athletic ability than throwing the ball up to yourself, running from the three-point line, and gathering all your strength to dunk. This ability has no practical use in sports.

This is the main reason why I scoff at people who suggest that anyone who wants a high vertical should just get really strong and do Olympic lifts to train explosiveness. Yes, world-class Olympic lifters often have standing verticals over 30 inches, but what can they do on the run or off a spin move or with someone leaning on them? Everything you do in a weight room is in a controlled, balanced, stationary position. You cannot develop the ability required to be effective on the playing field in the weight room. You can create a whole lot of potential for athletic ability, but to actually develop it, plyometrics are much more effective. Most important is time spent playing your desired sport, which will inherently be a plyometric activity. Sprinting, cutting, jumping, shuffling, all sports movements use plyometric muscle contraction and are faster than anything you do in the weight room.

By Daniel Back
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