Run Faster and Jump Higher


Plyometrics

Strength and speed of movement with rapid cycle times.

Vertical Leap Exercise #1: LATERAL CONE HOP

Jump over a cone or similar object from side to side spending as little time on the ground as possible.
 

Vertical Leap Exercise #2: BOUNDING

Jump forward with both feet from a standing position. Bound forward immediately upon landing. Try to leap for both height and distance.
 

Vertical Leap Exercise #3: SKIPPING

Skip forward with exaggerated high knee action.
 

Vertical Leap Exercise #4: BOX JUMPS

Jump down from a box or platform 2-3 ft. high. Jump high in the air in explosive reaction. Get back on the box. Repeat.
 

Vertical Leap Exercise #5: RIM JUMPS

Jump as high as possible toward a basketball rim or similar target. Jump back up immediately upon landing. Spend as little time as possible on the ground.
 

Vertical Leap Exercise #6: SQUAT LUNGES

Beginners and under 16 use no weights. Do only body weight. Advanced athletes use a barbell or 2 dumbells. The goal is to be able to do multiple repetitions with weights of 1/2 or more of your body weight. Carry the dumbell or barbell behind your neck on the shoulders. Step forward, bending your right knee and forming a 90% angle between your right knee and your right thigh, with your left knee touching the ground. Stand up, repeat with the left foot.
 

Vertical Leap Exercise #7: STEP-UPS

Use a sturdy 12" box. Beginners and under 16 use no weights - only body weight. Advanced athletes use a barbell or 2 dumbells. The goal is to be able to do multiple repetitions with weights of 1/2 or more of your body weight. Step up on to a box with your right foot. Come down, repeat with your left foot.
 

 

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