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Plyometrics for basketball

Mighty exercises

All the exercises joined under this name are regarded as extremely beneficial and effective when it comes to boosting an individual’s sport performance, especially in such sorts as basketball and soccer. This group is comprised of specific exercises that are aimed at enhancing one’s endurance, coordination of the muscles, agility and, for some and the most important attribute – speed. Therefore, it is no wonder that such athletes as soccer, rugby and basketball players may benefit from them to an enormous extent. This is the surest way for them to improve their running speed, jumping, hitting and throwing skills as well. In order for all these skills to be on a high level, and as long as possible, sport trainers and coaches are the first ones who introduce the athletes to this special exercising program.

In a nutshell

The exercises known as plyometric include such activities as speedy jumping, hopping, as well as bounding movements. Since, for example, basketball players must be quick to move and jump as high as possible; this can be improved and brought to an even higher level by doing the plyometric exercises on a regular basis. What these specific exercises also offer a basketball player is the ability to adopt and make their overall movement much quicker, boost their body’s flexibility and the all important alertness and acuteness.

Basketball specific exercises

The most needed and beneficial exercises from plyometrics group are such as the following:

  • Squat jumps are known to have the ability to boost the player’s jumping skills. When performing them, one must first get into the squat position, lower the body so the thighs are parallel in comparison to the floor, and forelegs vertical, i.e. straight. The angle in knees should not be less than 90 degrees. When a person has settled, next to do is jump explosively as high as possible and repeat
  • Slalom jumps. First one ought to draw a line and stand on one side of his/her choice, feet must be kept together each time a person jumps from one side of the line all the way to the other, but without making any contact with the line whatsoever. This should be done as fast as possible, and should be measured by number of jumps per minute
  • Split jumps. A person must take an upright position first, placing hand on the hips, with the left foot in front of the right (distance at least 3 feet). Next is to slowly lower the right knee, all the way to the point where the distance is 2 inches. Once this done, the person needs to jump vertically and make the leg position switch while in the air. 

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