Perfecting the Eurostep From the Gym to the Court, Phase 2: Force Propulsion

Perfect a devastating Eurostep with this 12-week workout from STACK Expert T.J. Allan. In Part 2, you'll develop the power for force propulsion.

Eurostep
This is the second phase of a 12-week plyometric training program specifically designed to make your Eurostep more devastating. (Catch up on Phase 1.) Here you'll learn how to slingshot yourself higher into the air, using the force absorbed during a landing or quick eccentric movement. For optimal results, combine it with strength training.

Perform the following exercises after a dynamic warm-up and before strength training. If you do an upper-/lower-body split, use this on your lower-body day.

Day 1: Two-Leg Emphasis

Side-to-Side Low Pogo Jumps

  1. Assume athletic position with feet together
  2. Quickly jump from side to side. Maintain slight knee bend and focus on speed

Sets/Reps: 2x50 with 60 seconds rest

Side-to-Side High Pogo Jumps

  1. Assume athletic position with feet together
  2. Quickly jump from right to left; focus on height and maintain a slight knee bend.
  3. Repeat for specified reps
Sets/Reps: 2x15 with 60 seconds rest

Lateral Hurdle-to-Hurdle Jumps

  1. Place one six-inch mini-hurdle 12 inches from a higher hurdle. The height of hurdle depends on your ability.
  2. Assume athletic stance to left of mini-hurdle.
  3. Hop over mini-hurdle. Immediately upon landing, hop over higher hurdle; hold landing for two seconds.
  4. Return to start position; repeat
 for specified reps, then switch to right side.

Sets/Reps: 3x6 with 90 seconds rest

Day 2: Single-Leg Emphasis

Single Side-to-Side Low Pogo Jumps

Same as above exercise, but on one leg at a time.

Sets/Reps: 2x50 each leg with 60 seconds rest

Single Leg Side-to-Side High Pogo Jumps

Same as above exercise, but on one leg at a time.

Sets/Reps: 2x15 each leg with 60 seconds rest

Single-Leg Lateral Mini-Hurdle-to-Hurdle Jumps

  1. Place a six-inch mini-hurdle 12 inches from a higher hurdle. Again, the height of the hurdle depends on your ability.
  2. Standing to left of hurdle, balance on right leg.
  3. Hop over mini-hurdle and, immediately upon landing, hop over higher hurdle; hold landing for three seconds.
  4. Return to start position; repeat for specified reps on each leg before switching to right side of the hurdle.

Sets/Reps: 3x10 each leg with 90 seconds rest

Single-Leg Skater Jumps

  1. Stand on left leg
  2. Lower into quarter squat and swing right leg behind body.
  3. Leap up and land on right foot with soft knees and hips. Immediately leap back to the left, landing in start position on left foot with soft knees and hips. Hold for two seconds.
  4. Keep left hand behind body and right arm in front to maintain balance.
  5. Perform in opposite direction; repeat for specified reps.

Sets/Reps: 3x5 each direction with 90 seconds rest

Photo: Dreallday.com


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | STRENGTH TRAINING | BASKETBALL WORKOUTS | EXERCISE