Basketball Plyometrics

Two players face each other crouching down in the center of the court. The referee tosses the ball up in the air. As the ball begins to fly, so do the players, producing enough power to reach over 40 inches. One player snags the ball by an inch and tips it to his teammate. Sometimes an inch is all it takes to make or break a winning point. 

Jumping and landing are essential to the game, and basketball plyometric training can elevate this skill to the next level.

What are Plyometrics?

Jumping requires producing maximum force in a short amount of time, incorporating superior strength, power, and speed. 

Basketball Plyometric training is an excellent way to improve athletic performance and REACH your highest potential. Plyometrics have been proven to improve strength, power, speed, reaction times, jumping distance, and balance.

Pre-Training Criteria

There are several pre-training criteria to meet to reduce the chance of injury before starting a plyometric training program:

• No pain in the lower extremities
• Full, pain-free range of motion
• No Swelling
• Can balance on one leg for 30 seconds with eyes opened and eyes closed
• 20% comparison in strength on each leg in both strength and endurance

A Doctor of Physical Therapy at Ludis Athletics can help you determine if it is safe for you to start a plyometric program! You should not start with plyometrics without consulting with a Doctor of Physical Therapy or a Medical Physician if you suffer from joint instability, an acute sprain, history of a stress-related injury history (such as stress fractures), or if the athlete is recovering from a post-operative surgery

[insert a chart or infographic here to visually explain the pre-training criteria.]

Training Schedule and Considerations

Frequency and Duration

Perform no more than 3-4 days a week, and allow 48 to 72 hours between sessions. Each session should last for one hour:

• 15 minutes of a dynamic warm-up
• 30 minutes of plyometric training
• 15 minutes of active cool down

80 jumps or more per session has been proven to result in the greatest benefit.

Basketball Plyometrics – 10 Exercises

1. Squat Jumps

2. Split lunge jumps
3. Skipping
4. Shuffling
5. Jumping to Box
6. Zig Zag Hops

7. Anterior and Posterior Jumps
8. Lateral Bounding
9. Step-off Box Lands
10. Single Leg Hop in Place

Progression

If an exercise is no longer challenging, the athlete can progress in the following ways:

1. Perform on 2 legs
2. Perform on 1 leg
3. Vary intensity
   • Low – Slow and Controlled
   • High – Increased Speed and Power
4. Change surface
   • Stable Surface (gym mat, wood floor)
   • Unstable surface (sand grass) 
5. Simple to complex (e.g., add obstacles)

Elevate Your Game with Plyometrics for Basketball

Overall, plyometrics for basketball training can make major impacts on your skills. It can be implemented at a young age to improve coordination, speed, and reduce the likelihood of injury. 

By incorporating plyometric exercises into your training program, you’ll soar the next time you execute a tip-off, lay-up, or jump shot. This may be the ticket to a winning point.

References:

Chmielewski TL, Myer GD, Kauffman D, Tillman SM. Plyometric exercise in the rehabilitation of athletes: Physiological responses and clinical application. J Orthop Sports Phys Ther. 2006;36(5):308-319.

Davies G, Riemann BL, Manske R. CURRENT CONCEPTS OF PLYOMETRIC EXERCISE. Int J Sports Phys Ther. 2015 Nov;10(6):760-86. PMID: 26618058; PMCID: PMC4637913