08:05
Faizan
If you dream of dunking that basketball through the hoop while the crowd cheers you on, add lower body plyometric exercises into your workout sessions. These exercises develop strength and power in your legs that helps you sprint faster, jump higher and change direction quicker, all vital skills for playing basketball.
Squat Jump Exercise
Start with the plyometric exercise squat jumps. Stand with your feet shoulder length apart and your torso slightly bent forward, with your back straight. Keep your arms by your sides, with your elbows slightly flexed. Lower your body so your thighs run parallel to the ground and immediately jump vertically into the air, reaching your arms above your head as you do. Do not hold the squatting position. Land on both your feet. Rest for one or two seconds before repeating the squat jumps.
Jump to Box Exercise
For this exercise you'll need a jump box---also known as a plyo platform---between 12 and 24 inches in height, depending on your skill level. Stand facing the box with your feet slightly wider than your hips. Assume a semi-squat position and immediately leap onto the box. Be sure not to hold the squat position before jumping. You want your feet to land gently on the box. Step off of the box---do not jump back down---and repeat the exercise.
Lateral Jump Box Exercise
You will need your jump box to perform the lateral jump box exercise. Stand with the box to the right or left side of your body with your feet a little bit wider than your hips. Once again, lower your body into a semi-squat position and jump onto the box. Remember to jump immediately. Do not hold the squatting position. Your feet should land gently on the box. Again, step down from the box; do not jump. Repeat the exercise.
Split Squat Jump Exercise
Begin by standing with your feet hip width apart. With your left leg, step about 2 feet back so you're standing on the ball of your back foot. Keep your head and back straight. Bend with your right hip and knee until your thigh runs parallel to the floor. Immediately launch yourself vertically into the air. While in the air, switch your feet so your left foot lands in front of your right foot. Repeat exercise.
Tuck Jump Exercise
Stand with your feet shoulder length apart to begin the basketball tuck jump exercise. Your knees need to be slightly bent and your arms at your sides. Spring vertically into the air while bringing your knees up to your chest. Land softly on the balls of your feet. Repeat this exercise continuously without pausing.
Squat Jump Exercise
Start with the plyometric exercise squat jumps. Stand with your feet shoulder length apart and your torso slightly bent forward, with your back straight. Keep your arms by your sides, with your elbows slightly flexed. Lower your body so your thighs run parallel to the ground and immediately jump vertically into the air, reaching your arms above your head as you do. Do not hold the squatting position. Land on both your feet. Rest for one or two seconds before repeating the squat jumps.
Jump to Box Exercise
For this exercise you'll need a jump box---also known as a plyo platform---between 12 and 24 inches in height, depending on your skill level. Stand facing the box with your feet slightly wider than your hips. Assume a semi-squat position and immediately leap onto the box. Be sure not to hold the squat position before jumping. You want your feet to land gently on the box. Step off of the box---do not jump back down---and repeat the exercise.
Lateral Jump Box Exercise
You will need your jump box to perform the lateral jump box exercise. Stand with the box to the right or left side of your body with your feet a little bit wider than your hips. Once again, lower your body into a semi-squat position and jump onto the box. Remember to jump immediately. Do not hold the squatting position. Your feet should land gently on the box. Again, step down from the box; do not jump. Repeat the exercise.
Split Squat Jump Exercise
Begin by standing with your feet hip width apart. With your left leg, step about 2 feet back so you're standing on the ball of your back foot. Keep your head and back straight. Bend with your right hip and knee until your thigh runs parallel to the floor. Immediately launch yourself vertically into the air. While in the air, switch your feet so your left foot lands in front of your right foot. Repeat exercise.
Tuck Jump Exercise
Stand with your feet shoulder length apart to begin the basketball tuck jump exercise. Your knees need to be slightly bent and your arms at your sides. Spring vertically into the air while bringing your knees up to your chest. Land softly on the balls of your feet. Repeat this exercise continuously without pausing.
Posted in: basketball
