Basketball requires agility and strong jumping ability. Plyometrics can help players strengthen these skills. The exercises---which involve repeated rapid stretching and contracting of muscles to increase power---are referred to as "explosive-reactive" power training. To avoid injury, the exercises are to be used in progression---low intensity to high intensity---and proper jumping and landing techniques are a must. Plyometrics are not limited to the lower body. The exercises can also apply to the upper body through swinging, pushing and throwing movements using medicine balls.
Safety
Plyometric exercises require proper supervision and progression. Not all athletes mature and learn at the same rate, and this is important to keep in mind when designing such a program. Athletes should be tested for core strength and lower- and upper-body strength. Jumping and landing techniques should be evaluated as well. Basketball players should be introduced to dynamic warm-up exercises that mimic the movements of their sport. These exercises also improve flexibility.
Benefits
Basketball is a fast-paced sport with high physical demands. Plyometrics increase muscle control and explosive power as well as balance, coordination and quickness, which are essential to the fundamental movements of the game. Using cones for athletes to run through and jump over helps build the muscles needed to carry out these movements.
Progression of Jumps
Plyometric exercises begin with a series of jumps ranging from low intensity to high intensity. An athlete jumps in place to ensure proper technique and balance. A few examples of these jumps in progression are as follows: jump and reach, squat jump, double-leg tuck jump, split squat jump, single-leg tuck jump, single-leg vertical jump, and pike jump. These jumps begin by standing in place. However, included within this progression is a series of multiple hops and jump exercises.
Box Drills
Plyometric box drills are used after the progression of jump exercises has been executed and mastered. Box jumping drills vary in intensity. The box may be used to jump onto or off of. The height of the box is dependent upon the size and strength of the athlete. These drills may involve one or both of the legs. Box drills, if not used correctly, can cause serious injury and should not be attempted without proper progression and training.
Training Regimen
This type of training begins with simple progression. It can last for a period of six weeks at a frequency of two or three days per week, or for an extended period of 12 weeks at a frequency of two to three days per week. The important part of training through progression is to increase the difficulty level every week or two, depending on the duration of the program. This is necessary for optimal power and muscle development.
References
- "Journal of Sports Science and Medicine"; The Effects of a 6-Week Plyometric Training Program on Agility; Michael G. Miller, Jeremy J. Herniamn, Christopher C. Cheatham and Timothy J. Michael; May 2006
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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