Basketball Daily World

This is a great type of exercise. Do these at a park, or on a football field so that you are cushioned by the soft grass surface.

One-legged jumps are done like this: leap as high as possible off of one foot, then come down and immediately leap as high as possible off the other leg. Repeat this for 10 to 15 jumps.

Two-legged leaps are done like this: squat down so you are in the triple threat position. Now explode up and off the ground as if you are reaching for a rebound. Come down, gather yourself for a second or two, then leap up again, as high as possible. Do this 8 to 10 times.

Remember, vertical leap is part leg strength and part explosiveness. In fact, the explosiveness part is the more important of the two. It’s not about the size of your leg muscles, or how much weight you can put up in the gym. It’s about your athletic ability, coordination, and your ability to explode up and off the ground.

Credit: http://www.bestbasketballdrills.com

This is a short clip, but helpful drill is shown. This drill will help you increase the quickness of your jumping and your vertical elevation. It will also help with body control in the air.

Technorati Tags: plyometrics

• 1 year or more of plyometrics training
• Once every 4-7 days
• One minute rest between sets

1. Double legged reactive jumps (off of 24" or 30" box)
   • 4 sets
   • 10-12 reps
2. Single legged reactive jumps (off of 16" or 24" box)
   • 4 sets (each leg)
   • 8 reps
3. Altitude jumps (off of extra high box, approximately 40")
   • 3 sets
   • 6 reps
   • Note: Cycling 3 weeks on, then 8-12 weeks off
4. Change of direction jumps ( (off of 24" box)
   • 4 sets (each direction)
   • 8 reps
5. Explosive jump running (bounding)
   • 4 sets
   • 40 yards
6. 360 jumps (off of 24" box)
   • 4 sets
   • 8 reps
7. Medicine ball tosses
   • 4 sets
   • 8 reps

• This is where the most dramatic progress is made
• Once every 4-7 days

1. Double legged reactive jumps (off of 24″ box)
   • 4 sets
   • 10-12 reps
2. Single legged reactive jumps (off of 16″ box)
   • 3 sets (each leg)
   • 8 reps
3. Change of direction jumps (off of 24″ box)
   • 3 sets (each direction)
   • 8 reps
4. Explosive jump running (bounding)
   • 4 sets
   • 40 yards
5. 360 jumps (off of 24″ box)
   • 3 sets
   • 8 reps
6. Medicine ball tosses
   • 4 sets
   • 8 reps

• Weeks 7 through 24 (months 2 - 6)
• Once every 4-7 days
• One minute rest between sets

1. Double legged reactive jumps (off of 24″ box)
   • 4 sets
   • 10-12 reps
2. Single legged reactive jumps (off of 16″ box)
   • 3 sets (each leg)
   • 6 reps
3. Change of direction jumps (off of 16″ box)
   • 3 sets (each direction)
   • 6 reps
4. Explosive jump running (bounding)
   • 3 sets
   • 40 yards
5. Medicine ball tosses
   • 4 sets
   • 8 reps

• Weeks 3 through 6
• Once every 4-7 days
• One minute rest between sets

1. Depth jumps (off of 24″ box)
   • 1 set
   • 10-12 reps
2. Double legged reactive jumps (off of 24″ box)
   • 3 sets
   • 8 reps
3. Single legged reactive jumps (off of 16″ box)
   • 2 sets (each leg)
   • 6-8 reps
4. Medicine ball tosses
   • 3 sets
   • 8 reps

• Weeks 1 - 2
• Should be done every 4 days
• One minute rest between sets.

1. Two legged depth jumps (off of 24″ box)
• 2 sets
• 10-12 reps
2. Two legged reactive jumps (off of 24″ box)
• 1 set
• 8 reps
3. One legged reactive jumps (of of 16″ box)
• 1 set (each leg)
• 8 reps