| There are many sports experts out there that | | | | skills were already very good) who added |
| claim you can increase vertical height by using | | | | plyometrics to their normal weight training. They |
| plyometrics alone! | | | | saw an increase in vertical leap of 11%. There |
| Let's see why this statement is untrue! There are | | | | was also a description of a study done at the |
| many studies that prove that plyometrics are not | | | | Human Performance Lab at Oregon State that |
| the best way to increase vertical height! | | | | compared plyometrics (jumps onto a box, double |
| An 8-week study found no significant | | | | leg hops and split squat jumps) and squatting |
| improvement in long jump performance or vertical | | | | twice per week to one or the other. The squat |
| jump by 26 college-age subjects who performed | | | | only group increase vertical leap 3.30 centimeters. |
| depth jumps 2x a week (1). | | | | Plyometrics only showed a 3.81 cm increase and |
| Another study reported no significant difference in | | | | the combination training increased 10.67 cm which |
| the vertical jump between a group training with | | | | is a big difference. |
| an isokinetic leg press and a group training with | | | | My issue with plyometrics is that it has not been |
| depth jumps (2). | | | | studied enough for the average person to take |
| A study by Clutch concluded that plyometrics | | | | up this kind of workout. The height that people |
| exercises (depth jumps of various heights) are no | | | | jump from has to be exact, the technique at |
| more effective than a regular jumping routine for | | | | which the land has to be as near perfect as |
| increasing vertical jump and leg strength (3). | | | | possible, the coach has to really know what they |
| And yet another study showed no significant | | | | are doing. If you are doing it from a book, then |
| differences in the 40-yard dash and the vertical | | | | stay well away from plyometrics. If you have a |
| jump between a weight training group versus a | | | | qualified coach who has done this kind training and |
| group using plyometrics (4). | | | | really knows there stuff, then go for it. |
| Another study found no significant differences in | | | | References |
| dynamic leg strength and leg power between a | | | | 1) Scoles, G. 1978. Depth jumping! Does it really |
| group who only performed maximum vertical | | | | work? "Athletic Journal" 58 (January):48-50,74-76. |
| jumps (from ground level), and two groups who | | | | 2) Blattner, S., and L. Noble. 1979. Relative effects |
| performed depth jumps from varying heights(5). | | | | of isokinetic and plyometric training on vertical |
| And it gets even better, because a couple of | | | | jumping performance. "Research Quarterly" 50 |
| other studies concluded that plyometrics have no | | | | (4):583-588. 3) Clutch, D., M. Wilton, C. McGown |
| effect on power development/performance (6,7). | | | | and G.R. Bryce. 1983. The effect of depth jumps |
| Yet another study found no significant differences | | | | and weight training on leg strength and vertical |
| in the vertical jump, the leg press and peak | | | | jump. "Research Quarterly" 54:5-10. 4) Ford Jr, H. |
| power of the quads between a group who | | | | T., J.R. Puckett, J.P. Drummond, K.Sawyer, K.Gantt |
| performed a strength training program and a | | | | and C.Fussell. 1983. Effects of three combinations |
| group who performed a strength training program | | | | of plyometric and weight training programs on |
| and plyometrics(8). | | | | selected physical fitness test items. "Perceptual |
| But plyometrics might be good for one thing and | | | | and Motor Skills" 56:919-922. 5) Blakey, J. B., and |
| that is causing sport injuries! | | | | D.Southard. 1987. The combined effects of weight |
| Cook and his coworkers noted the risk of injury | | | | training and plyometrics on dynamic leg strength |
| associated with plyometrics (9). | | | | and leg power. "Journal of Applied Sport Science |
| Hutchins states that the use of plyometrics | | | | Research" 1(1):14-16. 6) Durak, E. 1987. Physical |
| exercises is "irresponsible" (10). The most | | | | performance responses to muscle lengthening and |
| common plyometrics related injuries are patellar | | | | weight training exercises in young women. "Journal |
| tendonitis (11,12) and stress fractures (11). Many | | | | of Applied Sport Science Research" 1(3):60. 7) |
| others have questioned the safety of plyometrics. | | | | Christenson, D., and S. Melville. 1988. The effects |
| Having said that, you can see why, plyometrics | | | | of depth jumps on university football players. |
| are not the best way to increase vertical height! | | | | "Journal of Applied Sport Science Research" |
| There is absolutely no scientific basis to it- the | | | | 2(3):54. 8) Kramer, J. F., A. Morrow and A. Leger. |
| scientific evidence proves it to bee harmful and | | | | 1993. Changes in rowing ergometer, weight lifting, |
| not beneficial. | | | | vertical jump and isokinetic performance in |
| At best you can be injured if you do not have | | | | response to standard and standard plus |
| the necessary strength base! Having said that, it is | | | | plyometric training programs. "International Journal |
| imperative to develop a foundation of strength | | | | of Sports Medicine" 14:449-454. 9) Cook, S.D., G. |
| with strength/ weight training program before | | | | Schultz, M. L. Omey, M. W. Wolfe and M. F. Brunet. |
| using plyometrics! | | | | 1993. Development of lower leg strength and |
| Plyometrics should be performed only if your | | | | flexibility with the strength show. "The American |
| body is strong enough to handle it. | | | | Journal of Sports Medicine" 21:445-448. 10) |
| Here are a few studies that prove that a | | | | Hutchins, K. 1992. "Super Slow: The ultimate |
| plyometrics training system in combination with a | | | | exercise protocol." 2d ed. Casselberry, FL:Super |
| strength training program can give you good | | | | Slow Systems. 11) Wikgren, S. 1988. The |
| results | | | | plyometrics debate. "Coaching Women's |
| In an issue of the Penn State Sports Medicine | | | | Basketball" 1 (May/June):10-13. 12) Horrigan, J., and |
| Newsletter there are numerous studies that | | | | D. Shaw. 1990. Plyometrics: The dangers of depth |
| prove this point! | | | | jumps. "High Intensity Training Newsletter |
| One was of Finnish volleyball players (whose jump | | | | 2(4):15-21. |