Excellent Plyometric Exercises for Basketball Training

There are many different plyometric exercises for basketball that can be done to increase our overall game.  The lower and upper body are the areas that are targeted in this instance.

Lower Body

As far as the lower body is concerned, the first plyometric exercises for basketball you need to master are death jumps.  Death jumps are an important exercise for basketball training because it has proven to be the most effective.  Death jumps give you exploding strength and help you transition to other parts of training that are required.  There are many different forms of death jumps that can be done.  The death jumps that you decide to perform will be based upon your athletic availability.  There are 5 different death jumps that should be considered in this situation, and they include:

  • platform death jumps
  • vertical death jumps
  • staircase death jumps
  • long depth jumps
  • banner lateral jumps

Box Lateral Jumps

Box Lateral Jumps require you to stand on a platform.  While standing on the platform, jump down to either the left or right, then quickly jump up, then go down to the other side of the platform.

Shuffle (Lateral Box)

For the lateral shuffle box exercise, starting with only one leg on the platform, forcefully jump up.  When you land, land on the other side of the platform with the opposite leg.  When you are doing this exercise, you need to do it continuously at least 8 times.

Multiple Jumps

Multiple jumps are a favorite exercise for many people because they are simple and do not require extra equipment.  Similar to many of the other exercises for basketball training, this exercise has to be performed constantly.

There are many different phases to this exercise routine.  You will start small, then gradually increase your reps and exercise tie which will ultimately increase your overall game.  Every two weeks, you will be doing different exercises until weeks 10-12.

Over the Weeks

Week 1 and 2

Week 1 and 2 involve ankle jumps, vertical jumps, obstacle jumps, and lateral obstacle jumps.  For each of these jumps, you will do 3 sets.

Week 3 and 4

Weeks 3 and 4 involve the same jumps, but your time and reps need to be increased.  Ankle jumps and front obstacle jumps are increased to 4 reps, and the vertical and lateral obstacle jumps remain at 3 reps.

Week 5 and 6

Weeks 5 and 6 are when the exercises change.  These weeks involve tuck jumps, power skipping, long jumps, and lateral obstacle jumps.  At this time, all exercises except lateral obstacle jumps require 3 sets.  Lateral obstacle jumps require 4 reps.

Week 7 and 8

Week 7 and 8 involve power skipping, tuck jumps, long jumps, and diagnal jumps.  All of these exercises require 4 reps.

Week 9 and 10

Weeks 9 and 10 are more involved than any other weeks.  Weeks 9 and 10 involve alternate leg bounding, single leg hops, squat jumps, obstacle jumps and sprints.  Alternate leg bounding and single leg hops require 4 reps.  The remaining exercises require 3 reps.

Week 10 and 12

Weeks 10 and 12 involve alternate leg bounding, single leg hoops, squat jumps, lateral obstacle jumps and sprints, front obstacle jumps and sprints, and diagnal obstacle jumps and sprints, alternate leg bounding, single leg hops, and squat jumps require 3 reps.  The remaining exercises require 2 reps.