# Plyometrics

- Link: https://www.newhamyoungbloods.co.uk/2013/11/plyometrics/
- Published: 2013-11-16T08:17:20+00:00
- Author: admin

## 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 |