Unlike track and field athletes most basketball players lack the all-round knowledge needed to successfully increase their athleticism. This is understandable, as a vertical basketball basketball only makes up a small component of a basketball players training. Team training sessions, games, individual training sessions and pickup games with buddies tend to take up the majority of the time. Vertical jump programs are usually looked at as quick fixes to athletic success. Most basketball players therefore think that plyometrics alone are enough to increase their vertical leaping ability.
As any Track and Fields athlete could state, becoming an athlete takes a lot more than 3 plyometric sessions a week. The problem with all vertical jump programs is that they are only a small component of what it takes to increase vertical jumping ability. The exercises by themselves are normally well described, and would be very effective if used under the right conditions. Unfortunately most players start Air Alert or other programs in the middle of the season, which is the worst time possible!
Overtraining
If your body has to cope with 2-3 team training sessions, 1-2 games, weight training sessions and of course numerous pickup games on a weekly basis there is no way it can cope with the additional stresses of a vertical jump program. Not even an NBA player's body could cope with all that!
Timing your training sessions
The only way the human body can make athletic advancements is through rest. There is therefore no point in putting it under more stress until it has fully recovered, and even overcompensated to deal with its new circumstances. That is the point at which you have gained strength, and that's the exact point at which it should be hit with another training session. Not before and not after!
For weight training sessions the resting time of a muscle is 48 hours. The same goes for someone who is new to plyometrics. That is 48 hours of no jumping at all, especially not during pickup games. Over time the body can recover quicker, and is ready to absorb 4 plyometric sessions a week.
The bigger picture
As mentioned though plyometrics alone won't result in that dream vertical jump. Effective weight training, and sprint training sessions along with a quality diet are also vital components. Weight training should be split into at least two upper body and one lower body sessions per week.
Incorporating an extensive program into your daily routine
So, now most will probably be thinking how on earth should I fit that lot into my schedule? It's simple, use the off-season. That's when most pro's bunker down with their athletics coaches. It's Tim Grover's (Look the name up if you don't know who he is) busiest time of the year.
So to anyone who's thinking about Air Alert: summer is still months away, put the booklet aside and focus on closing out the season as strong as possible. And when April comes around I recommend you consult an athletics coach, and have them put together a personal program for you. Not a basketball coach, they often think they are experts on this topic, but unfortunately most aren't. Also ask them how you can increase your body's recovery time. Diet and quality sleep are the key, also during the season!
If you are looking for a pre-tailored vertical jump program I have posted one on sportgorilla.com:
http://www.sportgorilla.com/plyometrics.php
Note that for you as an individual some adjustments might need to be made. A lot also depends on how much time you have available for your vertical jump training. Even if my program suits you down to the ground you can only benefit from a consultation session with an athletic coach!
Looking for more quality coaching articles for Basketball and other sports? Then try SportGorilla.com!
No comments:
Post a Comment