Plyometric Training Techniques For Basketball Vertical Hop Improvement

If you want to dramatically enhance your basketball vertical hop, then you must try plyometric training. With the combination of power and speed, these plyometric drills will give you edge to boost your game to a higher level. These exercises will strengthen your leg muscles and will improve your vertical hop.

1. Bounding — This exercise combines jumping and running skills. The importance of this drill is like doing inflated running movement. Begin by jogging forward. After some distance, utilize your left foot to explode and move your right leg forward. Do this while you thrust your right arm forward. Repeat the exercise but now using the other arm and leg. It is vital to observe your foot’s push-off and the time you are hanging in the air.

2. Bounding with Rings — Jog to attain forward equilibrium. After a distance, utilize your left foot for push off, then move the right foot forward. Concurrently, thrust the left arm forward, and land it into the first ring, 3 to 4 feet forwards and leftwards. You must land with your right foot. Repeat the activity with the other arm and leg, into the ring 3 to 4 feet forward and rightward.

3. Lateral Box Push-Offs — You need a plyometric box for this exercise. As you stand on the box’s left side, put your left foot at the top of the box. Use the left leg in pushing off the box, then explode upwards and reach the highest jump you can. To optimize your vertical height, thrust your arms forwards and upwards. Your right foot must be on the box as you land while your left foot on the ground, on the other side of the box.

4. Split Squats Jumps — This plyometric training will give you a combination benefit of jump and squat. Begin by standing, hip width apart. Step your left leg back by two feet, then stand on your back foot balls. Your head and back must be rigid in a non-aligned position. Then, bend your right hip and knee so you can lower your body. As your knee becomes parallel to the floor, extend your ankles fully, then explode upwards quickly. While in the air, switch the posture of your front and back foot.

5. Tuck Jumps — Stand with feet apart at shoulders width. Knees should be bending a little while your arms are at your sides. Hop upwards then move your knees into your torso. Make sure to land on the balls of your feet. Repeat it. Ensure that your landings are soft before you coil again into the air. This way, you can minimize your ground contact time.



Source by Andrew T. Simon



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