Vertical Training Tulsa: Plyometric Drills That Actually Work

by | Jul 1, 2025 | Vertical Jump Training | 0 comments

Vertical Training Tulsa: Plyometric Drills That Actually Work

Jump Higher with Explosive Movements

If you want to jump higher, plyometrics must be part of your vertical training plan. These explosive movements train your body to produce force quickly — the key to better vertical performance.

In Tulsa, top athletes are using targeted plyometric drills to increase vertical jump, enhance coordination, and build reactive power. This article breaks down the most effective drills and how to implement them.

What Are Plyometrics?

Plyometric training involves quick, powerful movements that stretch and contract muscles rapidly. This trains the stretch-shortening cycle, improving the speed and force of muscle contractions.

Benefits of plyometric training:

  • Increased jump height

  • Enhanced muscular coordination

  • Stronger tendons and ligaments

  • Faster sprint and change-of-direction ability

Tulsa athletes see gains across all sports when plyos are done properly.

Top Plyometric Drills for Vertical Training in Tulsa

1. Depth Jumps

One of the most powerful drills to build reactive strength.

  • Step off a box (18–30 inches), land, then explode upward immediately.

  • Rest 60 seconds between reps.

  • 3 sets of 3–5 jumps.

2. Box Jumps

Train vertical force and landing control.

  • Jump onto a box with a soft landing.

  • Don’t aim for height at the expense of form.

  • 3 sets of 5 reps.

3. Tuck Jumps

Engage core and hip flexors for mid-air control.

  • Jump and pull knees to chest.

  • Land softly with bent knees.

  • Do 3 sets of 10 reps.

4. Lateral Bounds

Develop lateral force production — key for multi-directional athletes.

  • Jump side to side off one foot.

  • Focus on balance and distance.

  • 3 sets of 6 per leg.

5. Single-Leg Hops

Improve stability and single-leg takeoff power.

  • Hop forward, side-to-side, or over cones.

  • 2–3 sets of 5–8 hops per leg.

These drills are the foundation of most vertical training programs in Tulsa.

How to Program Plyometrics for Vertical Gains

Don’t just add plyos randomly — structure matters.

General Guidelines:

  • 2–3 sessions per week

  • 4–6 total exercises per session

  • Perform at beginning of workout (after warm-up)

  • Quality > quantity: full effort and clean landings

Sample Tulsa Plyometric Session:

  1. Jump rope (warm-up) – 3 minutes

  2. Depth jumps – 3×4

  3. Box jumps – 3×5

  4. Tuck jumps – 3×8

  5. Lateral bounds – 3×6 each side

  6. Core circuit – 3 rounds

Rest 48 hours before repeating a full plyometric session.

Common Plyometric Mistakes to Avoid

To stay safe and get results, avoid these pitfalls:

  • Bad Landings: Letting knees collapse inward or landing stiffly increases injury risk.

  • Too Much Volume: Plyos are taxing. Avoid doing them every day.

  • Lack of Progression: Beginners need to build up gradually with lower-impact movements.

  • Skipping Strength Training: Plyos are more effective when paired with strength work.

Coaches at Next Level Athletics Tulsa ensure athletes use proper progressions and form.

Who Should Use Plyometric Training?

Plyos benefit almost every athlete in Tulsa, including:

  • Basketball players – For rebounds, blocks, and dunks

  • Volleyball players – For spikes, jumps, and lateral movement

  • Football players – For acceleration and takeoff

  • Track & Field – For sprinters, jumpers, and hurdlers

  • Soccer players – For cutting, jumping, and explosive bursts

Even non-athletes can use low-impact plyos for general fitness and mobility.

How Long Until Results Show?

You’ll typically see jump height improvements in 4–8 weeks when plyos are done consistently. Most Tulsa athletes report:

  • Improved spring in their step

  • Better control in the air

  • Less fatigue during games

  • More confidence during explosive movements

These drills help convert strength into true on-field performance.

Want more detail on the benefits? Check out this article from the NSCA.

Conclusion: Build Jump Power with Plyometrics in Tulsa

Plyometrics aren’t just a buzzword — they’re a proven method to increase vertical jump. When programmed smartly and performed with proper technique, they’re one of the most effective tools in your training arsenal.

Whether you’re an athlete in-season or off-season, plyos belong in your program. Tulsa athletes are already seeing results — and now you can too.

Train hard. Land soft. Jump higher.

Start your plyometric journey today with vertical training in Tulsa.

Vertical Training Tulsa