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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Let’s see why this statement is untrue! There are many studies that prove that plyometrics are not the best way to increase vertical height!

An 8-week study found no significant improvement in long jump performance or vertical jump by 26 college-age subjects who performed depth jumps 2x a week (1).

Another study reported no significant difference in the vertical jump between a group training with an isokinetic leg press and a group training with depth jumps (2).

A study by Clutch concluded that plyometrics exercises (depth jumps of various heights) are no more effective than a regular jumping routine for increasing vertical jump and leg strength (3).

And yet another study showed no significant differences in the 40-yard dash and the vertical jump between a weight training group versus a group using plyometrics (4).

Another study found no significant differences in dynamic leg strength and leg power between a group who only performed maximum vertical jumps (from ground level), and two groups who performed depth jumps from varying heights(5).

And it gets even better, because a couple of other studies concluded that plyometrics have no effect on power development/performance (6,7). Yet another study found no significant differences in the vertical jump, the leg press and peak power of the quads between a group who performed a strength training program and a group who performed a strength training program and plyometrics(8).

But plyometrics might be good for one thing and that is causing sport injuries!

Cook and his coworkers noted the risk of injury associated with plyometrics (9).

Hutchins states that the use of plyometrics exercises is “irresponsible” (10). The most common plyometrics related injuries are patellar tendonitis (11,12) and stress fractures (11). Many others have questioned the safety of plyometrics.

Having said that, you can see why, plyometrics are not the best way to increase vertical height! There is absolutely no scientific basis to it- the scientific evidence proves it to bee harmful and not beneficial.

At best you can be injured if you do not have the necessary strength base! Having said that, it is imperative to develop a foundation of strength with strength/ weight training program before using plyometrics!

Plyometrics should be performed only if your body is strong enough to handle it.

Here are a few studies that prove that a plyometrics training system in combination with a strength training program can give you good results

In an issue of the Penn State Sports Medicine Newsletter there are numerous studies that prove this point!

One was of Finnish volleyball players (whose jump skills were already very good) who added plyometrics to their normal weight training. They saw an increase in vertical leap of 11%. There was also a description of a study done at the Human Performance Lab at Oregon State that compared plyometrics (jumps onto a box, double leg hops and split squat jumps) and squatting twice per week to one or the other. The squat only group increase vertical leap 3.30 centimeters. Plyometrics only showed a 3.81 cm increase and the combination training increased 10.67 cm which is a big difference.

My issue with plyometrics is that it has not been studied enough for the average person to take up this kind of workout. The height that people jump from has to be exact, the technique at which the land has to be as near perfect as possible, the coach has to really know what they are doing. If you are doing it from a book, then stay well away from plyometrics. If you have a qualified coach who has done this kind training and really knows there stuff, then go for it.

References

1) Scoles, G. 1978. Depth jumping! Does it really work? “Athletic Journal” 58 (January):48-50,74-76. 2) Blattner, S., and L. Noble. 1979. Relative effects of isokinetic and plyometric training on vertical jumping performance. “Research Quarterly” 50 (4):583-588. 3) Clutch, D., M. Wilton, C. McGown and G.R. Bryce. 1983. The effect of depth jumps and weight training on leg strength and vertical jump. “Research Quarterly” 54:5-10. 4) Ford Jr, H. T., J.R. Puckett, J.P. Drummond, K.Sawyer, K.Gantt and C.Fussell. 1983. Effects of three combinations of plyometric and weight training programs on selected physical fitness test items. “Perceptual and Motor Skills” 56:919-922. 5) Blakey, J. B., and D.Southard. 1987. The combined effects of weight training and plyometrics on dynamic leg strength and leg power. “Journal of Applied Sport Science Research” 1(1):14-16. 6) Durak, E. 1987. Physical performance responses to muscle lengthening and weight training exercises in young women. “Journal of Applied Sport Science Research” 1(3):60. 7) Christenson, D., and S. Melville. 1988. The effects of depth jumps on university football players. “Journal of Applied Sport Science Research” 2(3):54. Kramer, J. F., A. Morrow and A. Leger. 1993. Changes in rowing ergometer, weight lifting, vertical jump and isokinetic performance in response to standard and standard plus plyometric training programs. “International Journal of Sports Medicine” 14:449-454. 9) Cook, S.D., G. Schultz, M. L. Omey, M. W. Wolfe and M. F. Brunet. 1993. Development of lower leg strength and flexibility with the strength show. “The American Journal of Sports Medicine” 21:445-448. 10) Hutchins, K. 1992. “Super Slow: The ultimate exercise protocol.” 2d ed. Casselberry, FL:Super Slow Systems. 11) Wikgren, S. 1988. The plyometrics debate. “Coaching Women’s Basketball” 1 (May/June):10-13. 12) Horrigan, J., and D. Shaw. 1990. Plyometrics: The dangers of depth jumps. “High Intensity Training Newsletter 2(4):15-21.

About The Author

Rob Maraby is the author of 25 fitness books , his latest book is the fast abs program- a simple way to get six pack abs in just 4 minutes using nothing but your couch, check it out at http://www.mindnmuscle.com.

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