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Improve Your On-Court Performance
with Basketball Plyometrics 

As a basketball player, you know that explosive power is an extremely valuable asset to have. Whether you're going for a dunk, a rebound, a block or the quick first step, it all requires power. The workouts below will help you develop that explosive power.

You may need to customize the workout routines below depending on your experience level with plyometrics. During the off-season, beginners should perform 60 - 100 foot contacts per workout; 100 to 120 foot contacts per session at the intermediate level; and 120 - 200 foot contacts for elite athletes. Foot contacts are simply the number of times your foot/feet touches the ground.

Exercises	Sets	Reps
Squat Jump	2	10
Knee Tuck Jumps	2	5
Single-Leg Stride Jump	2	5
Lateral Cone Hops	2	10
Standing Lateral Jump	2	10
Box Jump	2	5
Rim Jumps	2	10
Depth Jump to Rim Jump	2	5

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Exercises	Sets	Reps
Squat Jump	2	10
Knee Tuck Jumps	2	5
Single-Leg Stride Jump	2	5
Lateral Cone Hops	2	10
Single Leg Hops	2	5
Rim Jumps	2	10

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