After all the research I have been doing on techniques and training, I can definitely say using plyometrics will help improve your vertical, but I also have to say it shouldn't be the only jumping training method you use! Make sure you add in other types of training, not just plyometrics, or weight training.

Plyometrics use quick movements to teach the muscles to expand and contract faster, thus creating more power. Expanding and contracting the muscles quickly are where the power of an explosive jump comes from. Plyometrics build both power and speed which are needed for quick high leaping. These exercises are perfect for anyone hoping to improve their vertical jumping.

Improve Your Vertical Using these Plyometric Exercises

Squat jumps are an easy plyometric exercise for beginners to first learn. The squat jump starts by standing with your feet shoulder width apart, knees slightly bent and arms bent at approximately 90 degrees at the elbow. Then bend your knees in preparation to jump until your thighs are parallel to the ground, then jump upwards. You then land, rest for one to two seconds and repeat.

As you lave the ground make sure you fully exxtend your ankles and point your toes downward. Plyometric exercises are only effective if you give your all to each exercise. This maximum effort may diminish quite rapidly at first, which leads to lack of form, potential injuries and reduced effectiveness, so it's important when starting out to work on form and effort versus extended reps. Initially you would like to work up to 5 sets of 8 to 10 reps, but you might want to start with less reps until your form is good.

You should be sure to take a break between each set. These exercises are about explosive movements, so be sure to rest between sets for maximum effext on the muscles. If endurance is a requirement for your sport (and there are few sports that endurance doesn't help!) then you should be adding separate endurance exercises to your training routines.

Tuck jumps are a more intensive plyometric exercise than squat jumps and can be a nice transition for beginners. These once again involve starting in a standing position with feet shoulder length apart, kness slightly bent and arms bent. You start by jumping in the air, tucking your knees up against your chest, then bring your feet down, land and repeat the process for the required number of reps. Your goal is to build up at 5 sets of 8 to 10 jumps with adequate rest time between sets. When initially starting this exercise remember to concentrate more on form and full exertion than number of reps and sets. Once you have mastered the movements you can then extend the amount of reps you perform and sets.

If you are looking at a higher intensity plyometric exercise, you may want to consider lateral hurdle jumps. For this you need an object to jump over sideways. Any type of barrier or bench that is about a foot to eighteen inches high should work. Stand with the object on either side of you and then jump sideways across it, landing on both feet and then jump back across it the other way. Try not to pause as you jump as this will impede the pace at which your speed and power can increase.

Dedication and Hard Work are an Integral Part of This!

Your goal should be to complete eight to ten reps per set and a total of ten sets. Work on your form first so you can get the most benefit and once you are certain you have the correct movements you can increase both reps and number of sets. If you stick to exercises like these consistently you can expect to see yourself jumping higher in no time.

For more information on how to improve your vertical or information on jumping training programs visit Improve Your Vertical. If you are unsure of how to start your own training program you can take advantage of some of the recommended programs that are available for immediate download to start you jumping higher sooner than you think.