What is Plyometrics

Plyometrics is defined as an exercise that enables the muscle to reach maximum strength in the quickest time possible. In the early 1960’s Dr. Yuri Verkoshansky, a Russian scientist and track coach, developed what is now termed plyometrics. This method of training is based on the short transition phase between lengthening (eccentric) and shortening (concentric) of muscles (in most cases leg muscles) where stored elastic energy in muscles and tendons are explosively released which is called the amortization phase.

The amortization phase is the time delay between overcoming negative forces (like landing from a free-fall) which cause the leg muscles to stretch or lengthen. Then the recovery and generated force, which accelerate muscle contraction while producing a re-active jump. The shorter this time phase (amortization) the more powerful the re-active jump becomes. This increase in power in the jump is due to the efficiency in which the stored energy is used in the transition.

The shorter the amortization phase (timewise) the greater the work output which is defined as (W=Fxd): work multiplied by displacement. Displacement is referred to distance traveled vertically or horizontally depending on the actions implemented.

Phases within the Plyometric Exercise

Eccentric Phase

The eccentric phase is the downward motion toward a 90 degree angle femur to hip that the leg muscles encounter from the force of a free-fall.

Isometric Phase

This is the instance of non-movement close to 90 degree femur to hip.

Concentric Phase

The concentric phase is the upward motion from the isometric phase.

How does Plyometrics Work

Plyometric training works by training to improve the velocity and power output in jumping performance. Plyometric training has been effective in increasing power output in athletes in most sports activities.

Maximum power output is produced by shortening the amortization phase time.

The length of the amortization phase is determined by landing mechanics; the very rapid increase in muscle tension from ground reaction or contact force stimulates the muscles to produce high impulse forces during the subsequent rebound take off and lift.

What are the Plyometric Exercises

Depth Jump

a.) The depth jump is structured to achieve the highest possible vertical height in the drop. For greater output power greater displacement may be needed to produce a greater falling force due to gravity. A longer ground contact time may be needed to achieve maximum vertical impulse and enable the ground reaction forces to achieve a maximum vertical jump acceleration against gravity for the rebounding jump.

Drop Jump

a.) Objective to achieve the highest possible vertical jump, but with minimal ground contact time. The emphasis is on short ground contact rather than resultant jump height.
Descending from a higher starting point enables the body to accelerate through a greater distance which increases the amount of stored kinetic energy which is utilized in the re-active jump.

b.) A longer ground contact time is needed to achieve maximal vertical acceleration in rebound jump. The longer the force is applied the greater the rebound action is available.

Plyometric Exercises Help to Dunk

Yes, our Plyotrainer is specifically designed to train athletes how to reduce the amortization phase time in training while training how to dunk. Athletes will become conditioned to respond intuitively from negative forces of landing and act explosively producing more force in their upward jumping ability.

Landing mechanics will be conditioned at professional levels while muscle stimulation, muscle acceleration impulses, and jump force production will increase exponentially during training use of the Plyotrainer.

Plyotrainer is ergonomically designed to fit the nature of athletic movements and real life activities encountered in sports including dunking, and rebounding, tipping, catching, and blocking. The athletic motor skills of the athlete was a special emphasis in designing the Plyotrainer.

We thought if we build on a platform of athletic motor skills the Plyotrainer will produce greater experience and enhancements for the athlete. The tactile structure of the Plyotrainer integrates the human need to grasp, reach, and obtain; in which, athletes unconsciously improve physical performance by carrying out these normal human needs of physical touch and the sensation of obtaining.

Plyotrainer is also a multi-trainer that increases agility, speed, balance, and stability while training core explosive movements.

Yes, conclusively the Plyotrainer can help you dunk and do more! Product launching December 2025/January 2026 for pre-orders.

Conclusion

These links can help you strategies and construct methods of training to dunk. MPrunning.com’s a dunk calculator provides other good dunk calculator that include information that may help you broaden idea of how to become a better basketball athlete.

Orlando Basketball Training dunk calculator feature jump calculations and a brief jump training video; the site also have a dunk training guide that can help you prepare to dunk.