I have always been fond of watching basketball games, whether those who are playing are professional or just your regular basketball players. Having to look at players who are extremely strong and move with such agility never fails to amaze its audience. These players who perform exceptionally during games are most often specially trained. These kind of special trainings not only boost their energy while playing their games, but they also develop their basketball skills.
These skills are what the basketball geniuses call “explosiveness”.  Explosiveness in the court includes extraordinary jumping, hopping, pushing and throwing the upper body.  Now, how do they do this?  For pros, that is, but are actually not limited to them, have this certain exercise which helps them develop these skills.  They call this basketball plyometric training.
Basketball plyometric drills work by using the gravity’s force to store energy into the muscles and then release it immediately to the other direction.  During basketball plyometric workouts, the player’s body will not only be trained in improving their ability and skills but also improve their confidence in their performance.  Plyometric drills in basketball, in fact, can help amateur basketball players become pros and the pros become superstars.

Plyometrics for basketball jumping are all about explosive power. Basketball is perhaps the king of sports when it comes to needing many occasions where you can deliver explosive power to succeed. Other sports like the 100 meters or football may also require explosive power but not so frequently and for such a short duration each time as in basketball.

Plyometrics are a series of explosive drills that are particular useful for increasing the height that you can reach. Plyometrics for basketball jumping will not only allow you to touch the rim but also help your overall game — making that difficult pass, executing a great deke or feint and powering to the hoop. Not only will they help with your power but they will also improve your reflexes, coordination and balance.

Plyometrics for basketball jumping work by converting a stored energy (with the help of gravity or weights) and then expending it into movement very quickly. A very important part of plyometrics is the body’s ability to learn this behaviour and develop “muscle memory” — this is not simply about building bigger muscles, in fact, muscle mass gain is not the most important criteria here. Plyometrics are more about delivering a large force in a short space of time.

Although it might sound obvious, the best plyometrics for basketball jumping involve different types of jump. You can try other exercises to build your overall game but jumps are the best if you want to touch the rim or even dunk.

Plyometrics exercise drills that you should do include vertical leaps as high as you can. Also, place a box in front of you or find a large step and jump with explosive power onto this box. Do not jump high off the box back to the ground or you will cause cumulative damage to your knees — just step off the box back to the ground and repeat.

Squat jumps are also very good plyometrics for basketball jumping. Start in the typical squat position with thighs parallel to the ground. If you have never squatted before, remember that the angle of your thighs to your shins should not reduce lower than 90 degrees. From this position, explode upwards into a jump as high as possible and as you land, progress back to the original position. Hold for a second, then repeat.

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If you look at the physiques of strength and power athletes you will notice huge amounts of muscle mass. This holds true for weightlifters, sprinters, throwers, wrestlers, etc.

While heavy weight training plays a big part in the development of these athletes’ muscles, it is not the only type of training they do. They also perform a lot of explosive training. This is also sometimes called speed-strength, power, or plyometric training.

Whatever you call it, this type of training really hits the fast-twitch muscle fibers. These fibers have the highest potential for strength and muscle building so it is important that they are stimulated adequately.

Here are 3 groups of exercises you can use to shock those fast-twitch muscle fibers into new growth!

Jumps

There are wide variety of jumps you can use. Starting with the basic vertical and long jumps and then progressing to jumps over hurdles or up stadium steps. You can even add additional weight to jumps in the form of a bar on your back or dumbbells in your hands. All of these variations have their own intricacies and will develop power in different ways. But if you are just looking to shock the muscles with something new then simply pick any exercise and try a few sets. Don’t forget things like clap push-ups as an upper body “jump” variation!

Sprints

Sprinting is a great whole body exercise and I believe that anyone who dares to call themselves an athlete should be able to sprint well. Every athlete I work with, including swimmers and hockey players, will sprint at some point during the year. This exercise not only taxes your lower body, but also the abs, lower back, and even the shoulder girdle! Just look at the deltoid and trapezius development on an Olympic sprinter.

If you haven’t sprinted in awhile then it is important to ease into it. Don’t go right into an all-out sprint or you will put your body at unnecessary riskof injury. Start with short distances (less than 50 feet) and go at 60% speed the first week, 75% the second week, and 90% on the third week. If you’re feeling good after that then you can try an all-out sprint, but only after an extensive warm-up.

Throws

Throws can be done with a variety of implements. I find medicine balls are one of the most versatile objects, but you can use an old p
1000
late or dumbbell, or even a make your own medicine ball by stuffing an old basketball with sand. Try a mix of throws to stimulate the upper and lower body. Chest passes, soccer throws, shot puts, and backwards tosses are great basic throws to get you started.

Give one or more of these explosive exercises a try before your next workout. Not only will you activate those fast-twitch muscle fibers, but you’ll also get some variety in your progam and have a chance to workout outside.

Explosive training is one the important steps to growing muscle that not only looks good, but performs at a high-level. Remember, if you want to look like an athlete then you need to train like one!

By: Tony Schwartz

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The reason for doing plyometrics is build explosive strength in the muscles to permit you to not only jump but to do it with explosive power. The strength of the muscle plus the explosiveness will equal power and rapid acceleration. This explosiveness comes from the enhancement in the elasticity and neuromuscular reflexes. Listed below are some plyometric drills you can do.

Squat Jumps: Begin in the squat position with hands behind the head. Jump upward as high as you can and land into the squat position and instantly jump again. The idea is to land and jump again quickly.

Forward Squat Jump: From the standing position jump up and forward as far as possible and instantly jump forward again keeping the feet on the ground as little as possible.

Single Leg Hop: With right leg in front of the left, push off with right foot into a forward jump. Immediately upon landing jump again off the right foot and repeat. Change to the left foot and repeat.

Box Jumps: Standing in front of a sturdy box, jump up onto it with both feet or do each leg separately. The height of the box depends on how strong you are. Increase the box height as you get stronger.

For more information on how to improve your vertical jump skills go to Plyometrics For Basketball. Tim Archbold’s lifelong interests are fitness training and health.

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Author: Tim Archbold