Best Plyometric Exercises for Basketball

September 25, 2012 | Kyle Ohman

Must See Basketball Videos

Basketball is a sport that requires its athletes to have explosive strength, top speed and agility. There's no better way to train these skills than with plyometrics.

Because they work by using your own body weight and downward force against yourself, plyometrics trick your muscles into working harder. And since your body gets used to putting out extra effort, you will be able to jump higher in games. But plyometrics aren't just for jumping. They will help you become quicker, faster and more explosive as well.

However, if you have incorrect technique with plyometrics, then no matter how hard you train, you'll always get less benefit than you should. Here are some basic tips for good jumping form:

  • Jump from a strong base
  • Get all the way down before going up
  • Bring your arms back, then throw them up as you jump
  • Extend up off your toes as you jump

Below is a list of the best plyometric exercises for basketball—in three different categories, based on degree of difficulty. Don't feel that just because you're in high school or college, you can't use the beginner exercises. All plyometric exercises will help improve your vert, quickness and speed if done right.

When doing the exercises, make sure that you are pushing yourself to jump as high as you can each time. If you are only giving half effort, you will see only minimal results. Also, do not perform these exercises on a hard surface. That will be bad for your joints. The best place to do them is on grass or a mat.

Beginner Drills

Bunny Hops
Frog Jumps
Box Jumps
Quick Hops (Platform)
Squat Jumps
Staggered Stance Squat Jumps

Intermediate Drills

Depth Jumps
Knee Tucks
Forward Lunge Jumps
Pogo Jumps
1/4- & 1/2-Turn Squat Jumps
Lateral Cone Hops

Advanced Drills

Single Leg Squat Jumps
Single Leg Hops
Reaction Depth Jumps
Multiple Depth Jumps
Standing Triple Jumps

Photo: mensfitness.com

Kyle Ohman
- Kyle Ohman was a 1,000-point scorer at Liberty University (Lynchburg, Va.). In his senior year, he was ranked as the 19th best shooter in the...
Kyle Ohman
- Kyle Ohman was a 1,000-point scorer at Liberty University (Lynchburg, Va.). In his senior year, he was ranked as the 19th best shooter in the...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 199,152
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,519
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
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

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,374
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,057
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
Off-Season Conditioning: Full-Body Med Ball Workout

Off-Season Conditioning: Full-Body Med Ball Workout

Have a Ball with This Off-Season Summer Conditioning Full-Body Med Ball Workout By Jim Carpentier, CSCS If the school weight room is not always...

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

How to Build Soccer-Specific Conditioning

How to Build Soccer-Specific Conditioning

How to Avoid Hockey Conditioning That Slows You Down

How to Avoid Hockey Conditioning That Slows You Down

Can You Survive the ‘100 Bears’ Challenge?

Can You Survive the '100 Bears' Challenge?

STACK Challenge: Finish Strong

STACK Challenge: Finish Strong

ZSeries 10-Minute Workouts: Fartlek Run

ZSeries 10-Minute Workouts: Fartlek Run

Everything You Ever Wanted to Know About Trail Running

Everything You Ever Wanted to Know About Trail Running

Can You Handle the Husker Toughness Test?

Can You Handle the Husker Toughness Test?

5 Brutal Sprint Drills That Push the Lactic Threshold

5 Brutal Sprint Drills That Push the Lactic Threshold

ZSeries 10-Minute Workouts: The Hill

ZSeries 10-Minute Workouts: The Hill

Win the Fourth Quarter With These Basketball Sled Push Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

LeBron James's Insane Conditioning Drill

LeBron James's Insane Conditioning Drill

Get in Basketball Shape With the Right Workout

Get in Basketball Shape With the Right Workout

STACK Challenge: 500-Meter Row

STACK Challenge: 500-Meter Row

Are High-Intensity Workouts Making You Fat?

Are High-Intensity Workouts Making You Fat?

The Mount Everest Treadmill Challenge

The Mount Everest Treadmill Challenge

4 HIIT Workouts That Will Get You in Shape Fast

4 HIIT Workouts That Will Get You in Shape Fast

Baseball Conditioning: Why You Need an Aerobic Base

Baseball Conditioning: Why You Need an Aerobic Base

Improve Your Aerobic Fitness in the Off-Season

Improve Your Aerobic Fitness in the Off-Season

ZSeries 10-Minute Workouts: Interval Sprints

ZSeries 10-Minute Workouts: Interval Sprints

Test Your Toughness With the Who Dat? Challenge

Test Your Toughness With the Who Dat? Challenge

Get in Shape With This Basketball Conditioning Workout

Get in Shape With This Basketball Conditioning Workout

Football Players: 2-Week Crash Course in Football Conditioning

Football Players: 2-Week Crash Course in Football Conditioning

Alternatives to Boring Cardio Training

Alternatives to Boring Cardio Training

Obstacle Race Training: Get in Shape With This Finisher

Obstacle Race Training: Get in Shape With This Finisher

LaTroy Hawkins' Epic Battle Ropes Workout

LaTroy Hawkins' Epic Battle Ropes Workout

WATCH: Ronda Rousey's Intense New Bag Drill

WATCH: Ronda Rousey's Intense New Bag Drill

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Get in Football Shape Fast With Metabolic Runs

Get in Football Shape Fast With Metabolic Runs

7 Footwork Drills That Give You an Advantage

7 Footwork Drills That Give You an Advantage

Who Invented the Burpee?

Who Invented the Burpee?

5 NBA Players Who Found Their Game After Losing Weight

5 NBA Players Who Found Their Game After Losing Weight

Get in Shape With 5 Intense Lower-Body Finishers

Get in Shape With 5 Intense Lower-Body Finishers

High-Intensity Interval Training: How Much Is Too Much?

High-Intensity Interval Training: How Much Is Too Much?

Training with the Elevation Training Mask 2.0

Training with the Elevation Training Mask 2.0

4 Simple Drills to Improve Your Endurance

4 Simple Drills to Improve Your Endurance

Why Better Conditioned Athletes Have Fewer Injuries

Why Better Conditioned Athletes Have Fewer Injuries

Adeline Gray Is Going for Gold

Adeline Gray Is Going for Gold

Prepare for Your Season With These Conditioning Drills

Prepare for Your Season With These Conditioning Drills

YardBarker