The Best Plyometrics Exercises for Basketball Players | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Jump Higher With Plyometrics for Basketball

July 9, 2012

Must See Basketball Videos

Most athletes are not blessed with supernatural ability. The great majority must work hard to reach their goals.

If you want to improve your basketball skills over time, take advantage of opportunities to train with plyometrics. Plyometrics involve stretching the muscles before quickly contracting them to generate power. When used properly, plyometrics for basketball can help you develop a solid strength base, increase your vertical jump, improve your speed on the court and hone your ability to decelerate.

When beginning basketball plyometric training, you must progress slowly in order to avoid injury. Start by performing jumps with both legs and advance to single-leg jumps after you have developed sufficient strength and coordination.

One of the most common mistakes with basketball plyometrics is "jumping" into them too fast, before your body is ready. Here is a sample plyometric progression, which you should only attempt to implement over time.

Basketball Plyometric Progression

1. Arm Swing Squat
2. Jump Squat
3. Bounding
4. Weighted Jump Squat
5. Box Jump
6. Depth Jump
7. Single-Leg Box Jump
8. Single-Leg Bounding
9. Single-Leg Depth Jump

Below is a plyometric exercise program for basketball, which, if added to a weight program, will build strength and explosiveness while preparing your body to run faster and jumper higher. Preface the workout with a proper warm-up. Plyos can be hard on the joints, so be sure to thoroughly stretch using a dynamic routine.

Workout 1

1. Depth Jumps: 2 x 10

Assume athletic stance on a secured platform or box. Step forward and land toward your forefeet; then, as quickly as possible, jump back up straight into the air. Repeat for specified reps.

Sets/Reps: 2x10

2. Skip Jumps With Heel-to-Toe Push

Sit back on heels in chair position with arms stretched in front. Jump side to side without moving your upper body. Gain momentum to jump by starting at your heels and driving through your toes. Repeat for specified reps.

Sets/Reps: 2x10 each direction

3. Squat Jumps

Assume athletic stance. Lower into squat position. Forcefully extend hips, knees and ankles and swing arms up to jump as high as possible. Land softly and repeat for specified reps. Replace with Weighted Squat Jumps for an additional challenge.

Sets/Reps: 3x8

4. Reactive Double-Leg Bounding

Assume athletic stance. Swing arms forward and leap forward as far as possible. Land with soft knees and immediately repeat for specified reps.

Sets/Reps: 3x3

Workout 2

1. Linear Cone Jump

Assume athletic stance with a single cone in front. Hop forward and back over cone as quickly as possible. Repeat for specified reps.

Sets/Reps: 3x20

2. Standing Long Jump

Assume athletic stance. Bend hips and knees and sit back into quarter-squat. Exaggeratedly swing arms back, then quickly swing arms forward and simultaneously explode with legs to jump forward as far as possible. Land with stable base; absorb impact by allowing body to return to start position, and immediately repeat for specified reps.

Sets/Reps: 3x4

3. No-Arm Standing Long Jump

Stand in relaxed-and-ready position with hands behind head. Bend hips and knees and sit back into quarter-squat. Explode with legs to jump forward as far as possible. Land with stable base; absorb impact by allowing body to return to start position, and immediately repeat for specified reps.

Sets/Reps: 3x8

As you progress, so can your routine. Feel free to add more advanced jumps and weights, but only after perfecting the basics. Each exercise should be done with max power. Remember, as long as your mind is telling your body to move fast, it will benefit. These plyometric exercises for basketball will vastly improve your athletic ability.

 

Bron Schuler
- The founder of The Spot Sports Performance (Lodi, N.J.), Bron Schuler is a strength and conditioning specialist and fitness writer who has worked with high...
Bron Schuler
- The founder of The Spot Sports Performance (Lodi, N.J.), Bron Schuler is a strength and conditioning specialist and fitness writer who has worked with high...
Must See
Patrick Willis' Homegrown Off-Season Workout
Views: 1,221,340
Brandon Jennings: "Always Improve"
Views: 2,559,968
Antonio Brown Juggles 3 Footballs
Views: 1,167,357

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,181
Path to the Pros 2015: Devin Smith Views: 28,385
Blake Griffin Interview and Cover Shoot Views: 574,246
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,880,088
Two-Ball Dribbling Drill With John Wall
Views: 3,359,483
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,383
Drew Brees Will Not Be Denied
Views: 7,789,434
Dwight Howard Stays in the Gym All Night
Views: 3,880,088

Load More
More Cool Stuff You'll Like

STACK Challenge: 300-Yard Shuttle

Improve Your Baseball Speed With This On-Field Workout

Ditch the Sprints. Here's How to Build True Sports Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

3 Box Drills That Develop True Game Speed

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Build Game-Breaking Speed With This Exercise

Get Faster With the Ultimate Stair Workout

How to Safely Decelerate Faster

8 Positions to Lower Your 40-Yard-Dash Time

Here's Why Andre Williams' Breakout Performance Was No Fluke

Get the Most Out of Foam Rolling

Improve Your Football 40 Time During the Season

The Secret to Tom Brady's Newfound Speed

10 Reasons Why You're Not Getting Faster

3 Biggest Myths About Soccer Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

3 Speed Workouts to Improve Your Top-End Sprints

ZSeries 10-Minute Workouts: Multidirectional Run

Improve Your Footwork to Improve Football Agility

3 Speed Training Essentials You Must Develop to Get Faster

How to Train for Speed in Cold Weather

Lengthen Your Stride for Maximum Speed

3 Simple Tips to Improve Your 40-Yard Dash

ZSeries 10-Minute Workouts: Track Sprints

5 Essential Cross Country Workouts Explained

How to Build First-Step Quickness for Baseball and Softball

12-Week Off-Season Baseball Speed Workout

Get Faster With 'The .10 Second Difference' From EXOS

Sprint Faster With Speed Demons

The 5 Elements of a Successful Speed Training Program

Skipping Drills: The Missing Link From Your Speed Workouts

8 Speed Workout Tips to Get Faster

Acceleration Drills to Increase Speed

Stability Training Can Improve Your Agility and Range of Motion

How to Improve Your Basketball Quickness in 5 Minutes

4 Powerful Band Agility Drills

Linear Speed Drills to Improve Athleticism

The Off-Season Baseball Speed and Agility Workout Program

Burn Your Competition with This Sprint Workout

Rev Up Your Sprint Training With These Complexes

Build Sprint Speed Like an Olympian

5 Ways to Spice Up Your Ladder Drills

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Speed Plyometrics to Help You Run Faster

Build Strength for Baseball and Softball Speed