Basketball players constantly perform several explosive jumps and movements to block shots and make shots from inside the paint and from beyond the arc. These plyometric actions focus on the strength and power of your arms and legs, and performing certain workout routines can help you improve your overall vertical jump and ball handling ability. Focus on meeting your personal goals every training session and you will improve your overall game.
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Start off with light exercises for the first week to adjust your body to the demands of the sport. Do three sets of 10 repetitions of stiff leg ankle jumps on the spot, focusing on quick, explosive ankle action on the balls of your feet. Do three sets of 12 repetitions and transition to vertical jumps, focusing on grabbing rebounds under the rim. Perform three sets of 10 repetitions of front obstacle jumps, jumping over cones or hurdles, and then finish the routine with lateral obstacles jumps, using the same layout and doing three sets of 10 repetitions.
Begin this routine with four sets of ankle jumps, 10 repetitions each set, this time focus on maximizing your airtime. Do three sets of eight repetitions of vertical jumps, increasing your airtime and speed between jumps, and then do four sets of front obstacle jumps, eight repetitions in each set and increasing the distance between each obstacle. Finish the routine with three sets of eight repetitions of lateral obstacle jumps, increasing the distance between each obstacle.
Start this routine with three sets of 12 repetitions of power skips using a skipping rope, exaggerating your skipping movements with powerful leg thrusts that propel you upward. Then, do three sets of eight repetitions of repeated tuck jumps, focusing on bringing your legs into your chest and your heels meeting your buttocks. Perform three sets of eight repetitions of multiple long jumps, increasing your distance and height with each repetition. Finish the routine with four sets of eight repetitions of lateral obstacle jumps, increasing the distance between obstacle with each repetition.
Start this exercise routine with five sets of eight repetitions of depth jumps, throwing a medicine ball at your partner after each repetition, and then do five sets of 10 repetitions of single arm throws with a medicine ball. Perform five sets of eight repetitions of single vertical leg jumps, focusing on exploding upward and increasing height and distance with each jump. Finish the routine with five sets of ten repetitions of overhead medicine ball throws.