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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.


Off-Season Plyometrics Program for Basketball

Frequency: 1 to 3 times per week 
Rest Duration: 50 secs - 100 secs in between sets

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



Pre-Season Plyometrics Program for Basketball

Goal: Maintain the power gains developed from off-season plyometric training
Frequency: 1 - 2 days per week
Rest Duration: 50 secs - 100 secs in between sets

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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