Plyometric Basketball Drills

Plyometrics is a type of exercise that uses explosive movements to develop power. This form of training is useful in sports because many athletes require explosive movements to gain an advantage over competitors. For example, a basketball player may use plyometric basketball drills to gain vertical leaping power, enabling that player to out-jump his opponent.

  1. Knee-Tuck Jump

    • Bend knees to a half-squat position. Jump as high as you can while tucking your knees in towards your chest. You should land in a three-quarters squat position. Immediately upon landing, jump back up into the air and repeat the exercise. Aim for 10-15 reps in two or three sets.

    Single Leg Step-Ups

    • These are also called calf raises. Using a step, block or stair, stand on one leg putting the pressure on the ball of the foot. Lower yourself so that the heel is pointing to the ground and the calf is stretched. Raise up onto your toe and hold for one second. Then repeat. Do this 10 times on each leg. Do two to three sets.

    Hitch Hops

    • Stand on one leg while keeping the other leg up to the knee in the air. Jump off the one leg while using momentum to go forward. Land on the same leg and continue. Do this 10-15 times for two to three sets on each leg. Alternatively, do this moving up and down a basketball court.

    Frog Jumps

    • Squat down on your hamstrings so that your butt is below your knees. Explode up from this position and jump forward as far as possible. Land in the starting position and repeat. Do this 10-15 times for two to three sets.

    Vertical Jump and Touch

    • Jump off of two legs and reach as high as possible. Land on both feet. Do not take a step when completing additional jumps. Try and touch higher on each jump. Do this 10-15 repetitions and two to three sets.