- Category: Fitness
- Read Time: 3 Minutes
Basketball is one of the sports where your vertical jump matters the most. Think about it; your skills in rebounding, defensive moves, and shots- especially from within the key, are all directly related to how high you are able to jump and how agile you are.
Plyometrics can improve your ability in all of those areas and more. These exercises will help you jump higher in basketball, but they will also increase your speed and reduce your reaction time when it comes to engaging those fast movements. Both of these are absolutely essential to being a good player, both offensively and defensively.
How to do this Basketball Plyometric Workout
Do 15 repetitions of each exercise. Stop and rest if and when you need to but always go straight back into the workout the second that you catch your breath enough to do so. To make your workout even more effective, wear a weighted vest while you do routines like the one listed below.
15 Minutes of Cardio - Warm up first
15 Knee Tuck Jumps
15 Lateral Jumps
15 Mountain Climbers
15 Broad Jumps
15 Squat Jacks
15 Agility Dots
15 Squat Jumps
Cool Down and Stretch
Doing this routine in it’s entirety 2-3 times through will help you move faster and jump higher.
These exercises are intense enough that they also serve as a serious cardio workout, as well. In fact, the way that they call upon 100% of your strength and energy for quick, intense movements can actually help you to build your cardiovascular strength for out on the court during a game.
Ideally, if you want to increase your vertical, you will want to start doing these exercises 2-3 months before your season starts.
The Basketball Plyometric Workout should only be done on an even surface. Avoid doing the routine on cement or any other completely unforgiving surface (plyometrics can be rough on the joints). Do not do this program more than 3 times a week, with one day of rest between each workout.
If you are training for tryouts, here’s a heads up; the first few weeks of tryouts are often largely about cardio. Coaches frequently take people who are trying out for a team and put them through intense cardio in order to “weed out” anyone who doesn’t have the drive or stamina. Get your cardio in gear to survive that first few weeks of practice.