Making Plyometrics Effective for Basketball Players

Plyometric drills can help you become a better basketball player. Learn the proper way to build a basketball plyo program from STACK Expert Stephen McCarthy.

Basketball Plyometrics

Plyometric training is crucial for a basketball program to be successful.

Coaches who correctly implement plyo exercises help their players improve nearly every aspect of their performance. Those who don't usually produce less than stellar results. (See Effective Plyometrics for Basketball and Best Plyometric Exercises for Basketball.)

The purest expression of plyometric training is dropping from a raised surface, landing and then bounding—all in the shortest possible amount of time.

Some coaches mislead themselves by thinking plyos need not include dropping from a raised surface. They focus more on engaging the stretch shortening cycle to produce an effect.

True plyometric exercises put a large amount of stress on the central nervous system and the musculoskeletal system, making them a poor fit for "survival of the fittest" training methodologies.

Less is more when it comes to plyometric training. If the exercise set calls for 20 reps, don't trick yourself into believing 100 reps are even better.

Another major error is not allowing proper recovery time between sets and workouts. Most coaches allow 20 to 30 seconds of rest, when the recommended duration might be up to four minutes. You want to keep players healthy enough to walk onto the court the next day and be competitive, not show up beaten to the ground. Always allow for the proper recovery time. (Review Getting Started With Plyometric Training.)

Sample Basketball Plyometric Workout

Perform two to three times a week. Rest two to four minutes between sets.

Hurdle Hops

Sets/Reps: 2x4

Squat Jump (with pause at the bottom)

Sets/Reps: 2x10

Box Jumps

Sets/Reps: 2x5

Depth Jumps

Sets/Reps: 2x5


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | STRETCHING | PLYOMETRICS | BASKETBALL WORKOUTS | BOX JUMP | WORKOUTS | EXERCISE | RECOVERY | STRESS | PLYOMETRIC WORKOUT | PLYOMETRIC TRAINING