In my previous article, I discussed what plyometrics are and what they aren’t, and I gave you a little test to see whether you would benefit from plyometrics. And I still did not give you a concrete program to follow. The reason is that 2 basketball players with the same experience may be completely different in their physiology, so a program that would work for one of them would be a complete waste of time for the other. However, in this article, I’ll give you a concrete program to follow.
Before giving you this program, I’m going to make a few assumptions:
- You have no pain in any of your joints.
- You don’t have any strength and flexibility imbalances around any of your joints.
- You can squat at least 1.5 times your bodyweight or more for at least 1 repetition.
If one or more of these assumptions doesn’t apply to you, then the program I outline below will not apply either.
Assuming we’re clear on those 3 points, I want you to do another little test.
Measure your vertical jump. Now, measure your paused squat jump. A paused squat jump is when you get into a squat position, hold the position for 5 seconds, and then jump as high as you can.
If your vertical jump is more than 10% higher than your paused squat jump (for example, if your paused jump is 30 inches, but your vertical jump is 33 inches or more), plyometrics won’t do very much for you. To increase your vertical jump, you would need to focus on strength training.
If your vertical jump is less than 10% higher than your paused squat jump, plyometrics will certainly help. This program below is written specifically for this type of athlete: the athlete for whom both the vertical jump and the paused squat jump are pretty close together.
3 sets of 10 vertical jumps
3 sets of 30 meters power skipping
3 sets of 8 jumps off one leg (8 jumps per leg, 16 total jumps).
This is to be done 2-3 times per week.
Of course, you should keep in mind, this is only the plyometric side of the program. A complete exercise program would also include strength training, flexibility training, and if necessary, a few other things. But nonetheless, this will give you a good program to follow for a number of weeks.