Plyometrics Exercises

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5 Super Plyometrics Exercises

Do you want to dramatically increase your basketball vertical jump? If so, then you should consider using plyometrics exercises. Combining speed and power, these drills will give you the edge you need to take your game to the next level—literally! These drills can strengthen your leg muscles and elevate your vertical leap:

1. Bounding

This type of exercise combines the skills of running and jumping. The essence of the drill is as an inflated running movement. Start jogging forwards, then after a couple of feet, use your left foot to explode and move the leg forward. Simultaneously, thrust your right arm forward. Then repeat this movement by using your other arm and leg. It`s important to focus on the push-off of the foot, and the amount of time you`re suspended in the air.

2. Bounding with Rings

Start jogging to create some forward momentum. After a couple of feet, use your left foot to push off, and move your right leg forward. Simultaneously, thrust your left arm forward and land into the first ring, 3-4 feet forwards and leftwards. Land onto your right foot. Repeat the exercise with your other arm and leg, into a ring 3-4 feet forward and rightward.

3. Lateral Box Push-Offs

Here`s one of the various plyometrics exercises requiring a plyometric box. While standing at the side of the box, position your left foot on at the box`s top. Using only your left leg, push off the box and explode upwards to the greatest height possible. To help maximize your vertical height, thrust your arms forwards and upwards. When landing, your right foot should be on the box and your left foot should be on the floor—on the box`s other side.

4. Split Squat Jumps

This one of several polymetrics exercises combines the benefits of a squat and jump. First, stand with your feet hip-width apart. Use your left leg to step back roughly two feet, and stand on the balls of your back foot. Although your body should be uneven, your back and head should be rigid in a non-aligned posture. Next, bend at your right hip and knee to lower your body. After your knee becomes parallel to the ground, extend your ankles fully and then quickly explode upwards. While in the air, switch the position of your front and back foot.

5. Tuck Jumps

This is another one of the effective plyometrics exercises. Stand with your feet at the width of your shoulders, with your knees bent a little, and your arms at your sides. Jump upwards and move your knees towards your chest. When landing, be certain to land on the balls of your feet and then repeat the exercise. Make your landings “soft” and then coil back into the air, in order to minimize the duration of your time that your feet contact the ground.

If you want to boost your vertical jump, you can find several similar plyometrics exercises in The Jump Manual. It`s the best program I tried to help me explode towards the basket!

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