Plyometrics

[senor_carson]

So, I was just wondering what kind of plyometrics a Triple/High Jumper should be doing. If anyone can give me some suggestions, or a program that I can follow, it would be much appreciated.

[NVJumper13]

i don't know much about high jump, but for long/triple, it depends on where you are. if you are a beginner, don't go crazy with the plyos. beginners do skips for hieght, cone jumps, dots, and box jumps(low boxes). if you are fairly experience in jumping or just a good athlete, i would suggest one-legged jumps for distance, alternating bounds for distance, high box jumps(one legged if high boxes aren't available), 3-step approach jumps(long and triple), and whatever else you got available to you. lots of guys around these boards think air alert is the answer to all training, but the injury factor is too great for me. don't think of plyos as work. i jump over everything for the fun of it and cause my crazy friends always taunt me into it. i like to jump over the fence surrounding the track, on top of my friends car, and set a hurdle to the highest setting and jump over it with my feet together just because jumping is fun. don't work too hard unless your season already started. jumping is fun and if you don't enjoy your training at least a little bit, you'll probebly end up hating track instead of realizing that it is a sport that is meant for fun.

[senor_carson]

thanks. i agree with you on the air alert thing too. i've actually tried the program twice. the first time, after 15 weeks i only gained like an inch and a half. then last year, i figured i'd give it another shot, but quit after week 7 because it was killing my knees and back. lately i've been neglecting plyometrics for two reasons. first of all, i don't really have anywhere to do them. They always have basketball practice in the gym, the ceilings in the halls are too low, and it's cold and snowy outside. Also, by the time i get done with my two hours of weight lifting and hurdle practicing, i am kind of tired and ready to go home.

[aidan]

as someone who has been pushing the air alerts somewhat on this board, let me say that myself, I have never done the entire 15 weeks. I do not believe that most people can handle that during the track season, and I am not one of those lucky few... You really have to play it by ear.. basically, i got to week 8, and started to feel like my body was breaking down too much (pulling a groin muscle was the last signal i needed that I have to lay off), and at this point, I have a definate improvement in my vertical and just overall jump strength.

About 2 weeks after pulling my groin, i was 100% better, and I feel better for doing the air alerts for a while, and will incorporate them again during the beginning of spring (most likely), but with even more care than I did before!