Additional Training Programmes
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 |
