A plyometric workout regimen helps basketball players gradually leverage their physical performance. Plyometrics training incorporates stretching muscles before compressing them to emanate dynamism. Plyometrics conditions durable strength, enhances vertical jump, and refines acceleration and deceleration on the court.
Plyometric workouts for basketball training should be developed sequentially to prevent muscle strain. Begin jumping with both legs and progress to single-leg springs, after cultivating substantial power and adroitness.
Avoid bestirring jumping if your body hasn’t trained for the tension of plyometric exercises. The following is a recommendable sequence of plyometric exercises.
Initial workout
- Depth jumps: two sets of 10 reps
- Skip jumps with heel-to-toe push: two sets of 10 reps
- Squat jumps: three sets of eight reps
Intermediate/advanced workout
- Linear cone jump: three sets of 20 reps
- Standing long jump: three sets of four reps
- No-arm standing long jump: three sets of eight reps
