12-Week Plyometric Program For Basketball Players

Week 1-2

Exercise Sets Reps
Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12
Vertical jumps (Go for repeated, fast rebounds under rim) 3 10
Front obstacle jumps (jump multiple cones or hurdles) 3 10
Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10

Week 3-4

Exercise Sets Reps
Ankle jumps (Increase air time) 4 10
Vertical jumps (Increase airtime and speed between jumps) 3 8
Front obstacle jumps (Increase distance between obstacles) 4 8
Lateral obstacle jumps (Increase distance between obstacles) 3 8

Week 5-6

Exercise Sets Reps
Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12
Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8
Multiple long jumps (For distance and height) 3 8
Lateral obstacle jumps (Increase distance between obstacles) 4 8

Week 7-8

Exercise Sets Reps
Power skipping (Increase distance covered per skip) 4 10
Repeated tuck jumps (Increase height – lots of air time) 4 6
Multiple long jumps (Increase distance and height) 4 6
Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6

Week 9-10

Exercise Sets Reps
Alternate Leg bounding (Exaggerated running –go for distance between steps) 4 8
Single leg hops (Repeated hops on one leg for distance) 4 6
Squat jumps (Increase height of jump) 3 6
Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6
Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6

Week 10-12

Exercise Sets Reps
Alternate Leg bounding (Increase distance between steps) 3 8
Single leg hops (Increase total distance) 3 6
Squat jumps (Increase height of jump) 3 6
Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8
Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8
Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8

The Exercises

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