Plyometrics

Illustrative 12 Week Plyometric Program for Basketball


  Sets Foot Contacts
Week 1-2    
Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12
Vertical jumps (Go for repeated, fast rebounds under rim) 3 10
Front obstacle jumps (jump multiple cones or hurdles) 3 10
Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10
  12 126
     
Week 3-4     
Ankle jumps (Increase air time) 4 10
Vertical jumps (Increase airtime and speed between jumps) 3 8
Front obstacle jumps (Increase distance between obstacles) 4 8
Lateral obstacle jumps (Increase distance between obstacles) 3 8
  14 120
     
Week 5-6     
Power skipping (Exaggerated skipping with powerful leg thrusts – distance) 3 12
Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8
Multiple long jumps (For distance and height) 3 8
Lateral obstacle jumps (Increase distance between obstacles) 4 8
  13 116
     
Week 7-8     
Power skipping (Increase distance covered per skip) 4 10
Repeated tuck jumps (Increase height – lots of air time) 4 6
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