Plyometric basketball training is designed to improve your jumping, running and overall basketball abilities. Plyometric exercises focus on improving quickness and fast movements through rapid contractions of your muscles. Players looking to increase their vertical leaping abilities will often focus on plyometric exercises to get the results they desire. According to Vertical Jump Training, plyometric exercises will help you develop reactive strength as well as explosive power.
Time Frame
Plyometric basketball training exercises are often performed on training and conditioning days. Because plyometric exercises cause muscles to fatigue, it is important to perform these exercises on days that you are not engaging in full games and team practices. As a result, the off-season is the best time to focus on plyometric basketball training. Plyometric exercises should be limited to an hour or less per day and be done no more than four times a week.
Plyometric Basketball Training Drill 1
This plyometric drill will help improve your vertical leap and overall jumping abilities. Stand to the side of a straight line, making sure to keep your feet right next to each other. On your coach's whistle, jump from one side of the line to the other, keeping your feet next to each other the entire time. Jump back and forth between the two sides as quickly as you can for 30 seconds. If you want to vary the drill, you can try jumping between both sides of the line on one foot.
Plyometric Basketball Training Drill 2
This drill will improve your jumping ability as well as your upper body strength. With your feet shoulder-width apart, get into a squatting position and wait for your coach's whistle. On his whistle, slide your legs out from under you until you are in a push-up position. From here, do one push-up and then jump back into your original squat position. Jump into the air as high as you can and repeat the plyometric exercise. Try to move into each position with a fluid and smooth motion.
Low Box Depth Jump
This drill will improve your jumping ability as well as your lower body strength. Place a sturdy box on the ground and stand on top of it. With your feet at shoulder-width, hop off the box and move into a squatting position. Spring out of the squat with both hands straight up in the air and land on your feet. Get back on the box and repeat the exercise until fatigued. This drill will also help you improve your dunking abilities.
Lateral Jump To Box
This plyometric basketball training exercise will help your side jumping ability. Stand to the side of a sturdy box with your feet shoulder-width apart. Move into a squat position and spring to your right or left to get on top of the box. Hop back off of the box and repeat the exercise. Try performing this drill as quickly as possible for 30 seconds before resting. It is important to alternate the side you are jumping from in order to exercise all of your muscles.
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