The lower body is emphasized when an athlete is taking plyometric training for basketball. The person who is in training works on the following depth jumps, rim jumps, cone hops, lateral cone hops, and the ability to pass with a jump and reach motion. The training is vigorous because now today’s athlete must strive to reach heights that our past athlete’s did not do.
Plyometric Training For Basketball
Plyometrics for the basketball athlete requires several in-depth procedures to help them increase their ability to jump higher and to jump sideways, and most importantly learn how to get a higher vertical. The athlete must achieve a depth jump of 180 degree turn while being able to pass or reach the basketball. The following is part of their training program:
- The depth jump requires a box that is 12 inches so the basketball athlete can stand with the toes on the front edge of the box to enable them to step and drop to land on both feet. This must be done as quickly as possible.
- Next the athlete needs a high object such as found on a football goal post to enable them to stand with their feet shoulder width apart. The object is to jump in a continuous motion reaching out alternating the hands. They must be able to reach the goal post with each jumping motion.
- Cone hops are another important part of plyometric training to help the athlete with his ability to change direction while in a jumping motion. The athlete will need a partner and about six cones placed three to four feet apart so as to form the figure Y. Spread the feet shoulder width apart facing the first cone. The partner will be at the top of the Y. Then you must do two-footed hops as you go over the row of cones. At that point your partner will point to a cone that is far away in which you are expected to sprint to that cone.
Here are a few quickness and explosiveness drills for professional basketball players:
Specific Jumps for the Sport
These jumps are completed by the athlete using a medicine ball or a basketball depending on the strength of the basketball player. When this type of training is performed the athlete should always have a partner with them for safety. It is not good to do any type of drill alone because of the possibility of an accident.
The following types of plyometric training is part of the basketball player’s regime:
- Low Post Drill where your partner throws you the basketball in the low position, you catch it, pivot, and jump to touch the rim of the basketball.
- The Catch and Pass with Jump and Reach is where the athlete will step off the box landing on both feet going upward and forward in the same motion. At this point the arms go forward to make the catch then pass to the partner.
Plyometric Training is necessary for the basketball athlete but it is very demanding requiring the person to keep a ridged schedule. Ballistic training, or explosiveness training, should also be incorporated for best results. The basketball athlete keeps track of foot contacts, specific amount of jumps achieved in each session and their progress.