A variety of training techniques can make a player stronger on the basketball court, but plyometric training is one of the best ways to mimic a game environment during workouts. While plyometrics are often viewed as simply a tool for improving vertical leaping ability, they can actually produce strength gains in many other areas. Plyometric exercises will also improve a player's lower-body strength, agility, lateral movement and overall fitness.
Vertical Motion
One of the simplest, yet most effective plyometric exercises for improving vertical leaping ability is the basic box jump, an exercise used by amateur and pro athletes. To perform the exercise, jump from a standing position, with knees slightly bent, on top of a plyometric box. Jump down from the box to finish the movement, then repeat for a set of 10 to 15 reps. To add an extra element of challenge, add weight to the exercise by holding dumbbells in each hand.
A similar exercise, useful for building explosiveness, is the box jump march. Instead of jumping with two feet, the athlete jumps off and lands on opposite feet, similar to a marching motion.
Lateral Movements
Plyometrics can make a basketball player more nimble laterally and vertically. The barrier lateral jump, where the athlete jumps from side to side over a box, strengthens lateral power in one simple, explosive movement. To hone a shorter, quicker, but equally dynamic lateral jump, an athlete can try the box lateral jump, where he jumps from one side of the box, lands on top of the box, then jumps down to the other side. To improve lateral sliding ability, an athlete can practice the barrier lateral shuffle. To perform this move, stand with one leg on the ground and the opposite leg on top of the box. Push off the leg planted on the ground to alternate the position of each leg, simulating a defensive slide.
Multiple Jumps
Whether it's to block a shot, haul in a rebound or go up strong for a second-chance shot, basketball often requires a player to jump high into the air multiple times in rapid succession. This style of leaping can also be developed using a simple plyometric move known as the depth jump. The depth jump begins with a basic box jump, but adds a twist. After the athlete returns to the ground, he then jumps vertically as high as he can. This sequence of jumps forces the athlete to jump at multiple angles with less rest, just like on a basketball court.
Mixing Up Your Workout
Perhaps one of the greatest qualities of a plyometric workout is versatility, both in the strength it can add to a basketball player's game and the means by which the exercises can be performed. To add an extra degree of difficulty, try changing the number of reps performed per set or adding weight to the exercise with a pair of dumbbells. To change the height of the platform, or if your gym or weight room doesn't offer a plyometric box, jump onto a set of stairs or bleachers. Those simple differences can keep a plyometric workout constantly changing -- just like the game itself.
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