With all equipment available for exercise, it is difficult to distinguish between the elements that are useful and those that are only scams. Jumpsoles, the weight platforms that adhere to shoes with straps, may seem like a publicity stunt, but they can be effective. They are heavier than shoes that are made with similar platforms molded directly on the soles of the feet, so they give a more demanding workout. They are designed to be used with a plyometric exercise session to improve your vertical jump.
Get used to them
The first time you adjust a pair of jumpsoles, you will feel uncomfortable having a weight platform attached to the bottom of your normal training shoes. You will have to get used to them before you start working, which will help keep your training pace high and avoid injuries. Adjust them in your training shoes and walk for a minute or two so you can make the necessary balance adjustments to move normally. You must be able to adapt to them fairly quickly, and you may only have to take time before your first or second training with them.
Warm up with or without them
Always warm up before exercising. This causes the blood flowing to the muscles to increase your performance and reduce the risk of injury. You can prepare for this workout with or without the platform accessories. You can spend three to five minutes on a stationary bike, on a treadmill or jogging a quarter of a mile without accessories. Performing the warm-up in your jumpsoles, however, will do more than just flow the blood. Adding the challenges of the resistance and balance of the platforms will help your muscles adapt to function with them. Adjust the weight platforms and jump the rope for two or three minutes before exercising. You should also cool down and stretch after a workout in jumpsoles but the use of platform accessories during cooling is not necessary, according to the jumpsoles training manual.
The jumpsoles are supposed to help improve your vertical jump, as well as your speed of stretching and strengthening the Achilles tendons and calf muscles. Plyometric exercises are ideal exercises to achieve this, and that is why most of the exercises in the training manual of the jumpsoles are typical plyometric movements. A habitual training consists of performing from one to three series of lateral jumps with a cone, bouncing, jumping, changing feet (Skipping), jumping boxes and hoops, squats with stride step-ups.A series consists of about 10 repetitions or jumps, but jumps or bounces are recommended to be made at a distance of approximately 25 yards. Rest for one to two minutes between exercises. You can add weight to your squats with stride and step-ups by holding a bar with weight on your shoulders while doing your repetitions. You can also include medicine ball throws in your training. Your calves will be put into action for these exercises because you will start squatting and forcefully straighten your legs to get up while you throw the medicine ball in the air. (Reference 1)
The plyometric exercise program you will perform to improve jumping and speed only needs to be carried out twice a week, with the minus two days of intermediate rest. If you are not training for a sport, you must complete the eight weeks of training and then take 10 days off before starting over. It is an effective training plan when you are out of season if you are training for a sport, but during the season you should reduce it to a minimum of training just to maintain strength. This means that you are only going to perform a series of exercises twice a week with sufficient rest days between each session. Also, you may want to skip the box jumps as they are exceptionally strenuous if you are in a competitive season.