Any sport requires hard work, dedication, and fitness, and for basketball, it is not different. Basketball players go through dire straight to reach a certain level that may make them feel naturally talented. But not all athlete comes to the scout with natural talent. Plyometrics for basketball training works like a cheat code for honing an athlete's skills for basketball.
Plyometric training allows the athlete to maximize their muscle power. In that way, athletes can jump higher, be fast, and be strong. While starting plyometric training for basketball, you must advance gradually to evade injury.
You can initiate by jump practices with both legs and progress to single-leg jump practices following the development of adequate strength to cope.
Plyometrics for Basketball: Best Exercises to Do
There are many plyometrics exercises for development in the basketball court. Many people often progress without the development of sufficient strength. That's why we have specified each exercise that can serve as levels of the progression for a better outcome exercise. Follow these exercises to expect development in the court.
The progression of basketball plyometrics workout includes
- Arm Swing Squat
- Jump Squat
- Weighted Jump Squat
- Box Jump
- Depth Jump
Additional Exercises: (Optional)
- Single-Leg Box Jump
- Single-Leg Bounding
- Single-Leg Depth Jump
First set of work out
The first set of workout includes depth jumps, skip jump with a heel to toe push, skip jumps with a heel to toe push, squat jumps, and reactive double-leg bounding.
2X10 Depth Jump: For depth jump, you can use a higher, smooth, and safe surface. And you will not need another platform as well. Get on to the surface, then step forward to land on your forefoot and then immediately jump up to stand on the other platform.
2X10 Heel to toe jumps: Take a sitting stance by keeping your hands straight ahead. Put your weight on your heel and now jump side by side. When you gain momentum, start landing on your toe when you start jumping with your heels.
Squat jump: For squat jumps, get into the squat position the jump straight as high as you can by turning your arms upwards. Land at your old stance again. Jump by the force of your upper body and keep yourself straight when you are on air. Later, when you get used to, you can add some weight to boost the process. Do it eight times in one set and do three sets of it.
Double-Leg bounding: For double-leg bounding, the first thing to do is get into the athletic stance. Now swing your arm forward and leap ahead as far as you can. While landing, remember to the land of soft knees but don't stay at rest; immediately repeat the process. Do it three times on each set and do three sets.
Second Set of Workout
The second set of workouts consists of three different exercises linear cone jump, Standing long jump, no-arm standing long jump.
Linear cone jump: For the linear cone jump, keep a cone in front of you. Then get into the stance of a squat and jump over the cone. Then immediately jump back to reach the previous position and repeat. In each set, do the exercise twenty times and complete three sets.
Standing long jump: For standing long jump, sit into the position of a quarter-squat. Then turn arms back, and immediately turn arms forward and together discharge with legs to jump ahead as far as you can.Land on a stable surface that is safe. This process will consume force by enabling the body to respond to the starting point and instantly return for definite reps. Go through the process four times on each set and complete three sets.
No arm standing long jumps: For no arm standing long jumps, stand straight at first and be relaxed. Keep your arms at the back of your head. Now get down to quarter squat position and apply force to jump forward as far as you can. On each set, do it eight times and complete three sets.
Important factors in maintaining
There are a few essential factors to take care of when going through plyometrics training for basketball games. These factors will help you boost your energy and keep you healthy to carry on with your exercises.
Drink a lot of water to keep yourself hydrated. When you work out, you lose a lot of water and electrolyte from your body. To cover the shortage, you should drink a lot of water when doing plyometric for basketball.
Do not smoke because smoking habits will run you out of breath while doing exercises. You need to work with the full capacity of your lungs. Smoking will cause shortness of breath and fatigue.
Eat healthily and take full protein meals with everything balanced. A balanced meal will provide enough calories that you will convert into energy instead of fat. Lack of nutrients will cause a lot of pain and a lack of energy.
For training and exercises, the most important thing is dedication, and that dedication will encourage you to train more. With the proper plyometrics for basketball, you can gain the speed and strength that people with natural talent has. A fast reflect and a lean body with the capability to jump long and in the distance can make you a perfect athlete on a basketball court.
Only excellent training can get you what you want to have as your dream. And when a person is dedicated, nothing can stop him or her from achieving their goals. Life is too short to think for the second time, so start your exercises today.