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Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle. In fact, some advanced training methods combine plyometrics and intensive stretching in order to both protect the joint and make it more receptive to the plyometric benefits.ince then, the shock method of plyometrics is still being practiced for improvement of athletic performance by what appears to be a relatively limited number of athletes. These athletes still do depth jumps, the key exercise in the shock method, according to the guidelines established by Verkhoshansky.
Plyometrics is the most commonly used training method to increase vertical jump power. It bridges the gap between strength and speed. For more details on this type of training see the plyometrics article. There is little to separate the three training methods when it comes increasing vertical jump performance.ncrease Vertical Jump Power With Traditional Weight Training. This method incorporates exercises such as squats, lunges, leg presses and toe raises. Heavy loads (80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength.