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
Abby Wambach Will Do Whatever It Takes
Views: 4,322,363
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 28,092,597
Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,297,638

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 66,647
Kevin Love's Cone Hop Basketball Shooting Drill Views: 5,931
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 124,090
Load More


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


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,506
What Ryan Hall Eats for Breakfast
Views: 795,206
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,488
Greg Nixon's Hill Training Program
Views: 705,633
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831

Load More
More Cool Stuff You'll Like

Lengthen Your Stride for Maximum Speed

Track season is knocking on the door, and the pursuit of maximum speed in training and preparation is on. Conventional wisdom states that speed is...

8 Speed Workout Tips to Get Faster

3 Acceleration Drills for a Faster First Step

6 Essential Multi-Directional Speed Drills

3 Biggest Myths About Soccer Speed

Todd Durkin's 5 Exercises to Increase Your Agility

The Off-Season Baseball Speed and Agility Workout Program

Linear Speed Drills to Improve Athleticism

The 10 Best Speed Exercises for Athletes

How the Cable Machine Can Help You Get Faster

5 Stretches That Can Instantly Make You Faster

Improve Your Baseball Speed With This On-Field Workout

5 Weight Room Speed Exercises You're Not Doing

Run Faster and Longer

Improve Your Footwork to Improve Football Agility

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

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

Sprint Faster With Speed Demons

3 Ways to Build Sprint Speed (No Sprinting Required)

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

How to Train for Speed in Cold Weather

Todd Durkin's 5 Drills for Faster Sprints

The Secret to Tom Brady's Newfound Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

Acceleration Drills to Increase Speed

12-Week Off-Season Baseball Speed Workout

How to Build First-Step Quickness for Baseball and Softball

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Supreme Speed: 6 Training Tips from Football's Fastest Man

3 Simple Steps to Get Quick

Build Sprint Speed Like an Olympian

Skipping Drills: The Missing Link From Your Speed Workouts

Improve Your Football 40 Time During the Season

Sprinting Technique Errors and How to Fix Them

Why Youth Athletes Need to Focus On Strength to Improve Speed

Speed Drill of the Day: Get More Explosive with Ankle Hops

Deceleration: The Missing Link for Hockey Speed Training

How to Improve Your Basketball Quickness in 5 Minutes

Speed Plyometrics to Help You Run Faster

4 Speed Training Mistakes Athletes Make in the Weight Room

The 5 Elements of a Successful Speed Training Program

4 Powerful Band Agility Drills