Explosive Basketball Training Pdf

Just be sure to land as softly as possible on the hands! Mountain Climbers Start in a plank position on your hands. Tags Women Youth Women in the Game. Explosiveness is an important ingredient in the game of basketball. Sharing Email this article Print this article.

Benefits of Plyometric Exercises

You know exactly where you want to go and when you want to go there. This can also be accomplished by minimizing rest intervals between sets to induce an overall conditioning effect.

As you jump the feet back together, bring the arms back down. Continue jumping from right to left for repetitions total. After all, with all else equal, the player or team who can run faster and jump higher has a tremendous advantage over their opponent. You're going to have to sprint up and down the court, shuffle defensively, and jump to get your shot over towering defenders. You have to stay low to the ground so you can reach the ball and tap it back to your partner.

Quickly kick your legs up into the air, bending your knees and bringing your heels towards your glutes. With power, drive through your heels to propel yourself up into a jump straight up. Star Jumps Start down in a crouching position with your hands reaching down towards the floor or on the floor. Jump your legs backwards into a full plank position on your hands. And most importantly, work hard.

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Basketball Workouts to Increase Explosiveness

Notify me of new posts by email. Plank Tucks Start in a plank position with your core nice and tight, and legs out straight behind you. These drills, from StrongerTeam. Raise your arms high in the air.

Squat Jacks Start in a lower squat position with your feet together. Activities near you will have this indicator. Had enough of your opponent always sprinting faster than you down the court? Keeping your weight in your front, engage the hamstring in the back of the front leg as you straighten the legs and jump vertically in the air.

Find activities close to home. Cross Under Lateral Bounds Facing the side, you should jump across using one foot to jump and the other foot to land. Contact us and we will help you as soon as we can. Quick Lateral Bounds This is the same as before, only much faster.


Benefits of Plyometric Exercises

Lower into a wide push-up, and then power and push up to land in the narrow position for one full repetition. Open Basketball Championships. When you have the ball, you control the game. It is the only book that looks at skill technique and special strength and explosive exercises specific to each basketball skill. Insert Wide to Narrow Push Up Begin by performing a tricep-style push with your hands directly under your shoulders and keeping your elbows in close by your sides as you lower down.

Increases tendon strength, which can decrease injuries Power exercise not only strengthens your muscle fibers, but also increases the strength of your tendons. Your partner should vary the hand he uses on throws and constantly change-up the pattern. For example, the more force a player can exert against the ground, the higher the potential to jump. Your email address will not be published. Your hands should be in front and active like they are in a game so you can catch a pass or grab a rebound.


You're going to have to be fit if you want to be successful on the basketball court, and our basketball workout plan has everything you need to get the most out of your game! Plyometric exercises are explosive bodyweight moves that involve powerful, rapid stretching and contracting of your muscles to boost muscle power. Each different movement helps work another part of your game. Land softly in the squat, with hands to the floor. Benefits of Plyometric Exercises Strengthens fast-twitch muscle fibers The goal of plyometric exercises is to maximize muscle contraction, quickly, which increases the output of muscle power.

If a player increases the strength in their legs, hips and core, they will automatically improve their ability to produce force, which results in increased explosiveness. Cool down with light basketball drills and then static stretching. Cool down with light basketball drills and static stretching.

One player I consulted and wrote a training program for using the guidelines in your book dramatically improved his running speed and quickness and got rid of his hamstring injuries. These fibers are referred to as fast-twitch fibers, and plyometric training can strengthen them. Explosive Basketball Training.

Plyometric Workout For Basketball Pdf

Either step off carefully or jump back down. Please consult a physician before beginning any diet plan, supplement regimen, or workout plan. High Knees Start by jogging in place, focusing on bringing the knees up in front of you. Like most sports workout programs, this basketball workout routine relies heavily on compound movements and exercises that promote a strong and stable core. Continue switching from wide to narrow for repetitions.

Lower back down in the exact opposite motion and repeat times. In order to increase your power, you need to increase and strengthen the muscle fibers that are responsible for converting strength into speed. Please consider supporting us by disabling your ad blocker. Plyo Lunges Start out with one leg in front of the other while squatting.

This comes particularly important in basketball, alias tutorials pdf where quick and explosive jumping ability pays major dividends for a player. Plyometric exercises typically focus on developing explosiveness in sports.