Basketball Plyometrics Exercises for Improved Vertical Jump | STACK

Basketball Plyometrics Exercises for Improved Vertical Jump

May 3, 2013 | Paul J. Fabritz

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Throw down a momentum changer next basketball season. Defy the laws of gravity. You will not only help your team win, you will be showing off your athletic ability. (See Best Plyometric Exercises for Basketball.)

Research shows plyometric training is the best way to increase your vertical jump height (1). Plyos work by developing efficiency in the stretch shortening cycle (SSC), allowing you a higher, more powerful jump. (Review Building a Safe Plyometric Progression.)

Avoid falling into the "more is always better" approach to training. For plyometric jumps to actually help you, they must be tailored to your level of athleticism. Using exercises too advanced too soon will not only produce poor results, it will increase your risk of injury.

Train for that slam dunk the right way with this breakdown of the three levels of plyometrics and their respective exercises.

Level 1 Plyometrics

Ideal for players under the age of 15 who have less than two years training experience and cannot squat 1.5 times their body weight

  • Box Drop Stick - 3x5
  • Box Jump Stick - 3x5
  • Broad Jump Stick - 2x5

Rest two minutes between sets.

Level 2 Plyometrics

Level 2 exercises are best suited for players with two to four years of training experience who can squat at least 1.5 times their body weight. They should also have scored at least 14 out of 21 on the Functional Movement Screen.

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  • Leg Box Jump Sticks - 3x5 each leg
  • Power Skips - 3x5 each leg
  • Double Contact Cone Jumps - 3x8

Rest 2-5 minutes between sets.

Level 3 Plyometrics

Level 3 exercises are for advanced athletes who have more than four years of training experience and can squat at least two times their body weight. Their score on the Functional Movement Screen should be greater than 17/21.

  • Depth Jumps - 4x4
  • RFESS Jumps - 4x4 each leg
  • Band Resisted Jumps - 3x8

Rest 2-5 minutes between sets.

Source

(1) Markovic, G (2007). "Does Plyometric Training Improve Vertical Jump Height? A Meta-Analytical View." British Journal of Sports Medicine, Volume 41(6). Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465309/

Photo: crossfitero.com

Paul Fabritz
- Paul J. Fabritz is the founder of PJF Performance LLC (Tempe, Ariz.) and a top performance enhancement coach. A former college basketball player, he is...
Paul Fabritz
- Paul J. Fabritz is the founder of PJF Performance LLC (Tempe, Ariz.) and a top performance enhancement coach. A former college basketball player, he is...