3 Best Plyometrics for Basketball Training

If you know me, you know that I don’t like picking the best exercises for jumping higher or running faster. But, for the sake of this post, I’m going to narrow down the vast arsenal of plyometric exercises… All the way down to 3 plyometric exercises for basketball training.

Each one fits a different category.

The first is a low-level plyometric that works to build a base of explosiveness.

Next one is for pure vertical jump.

The last is for change-of-direction, an ability that’s monumental to be successful in basketball.

Alright, enough talk. Let’s jump into the 3 best plyometrics for basketball training:

Low Level Plyometrics

Like I said above, the first plyometric for basketball training is a foundational plyometric.

And to be honest, I couldn’t narrow it down to one.


I chose two because they compliment each other.

They are a pogo jump and a squat jump.

Both of these movements teach a hooper how to produce and absorb force rapidly. And this carries over to the game in many ways. For example, if you’re trying to grab a rebound and you jump up, tip it, and have to jump up again. But, this isn’t the only scenario.

This said, the pogo jump teaches the basketball athlete to produce and absorb through the ankle. The squat jump throws the hip and knee into the equation.

Here’s a quick gif of how to perform each:


Squat Jumps:

Technical Notes:

  • Emphasize a good landing
  • Spend as little time on the ground as possible
  • Use your arms to help generate force
  • Stay under control. Don’t move forward, back, or side to side

Vertical Plyometrics

The next basketball plyometric I’ll share is a vertical plyometric.

This one teaches the athlete to transfer force through the torso. And it requires the hooper to keep a stable core while jumping.

It’s also a resisted plyometric.

It’s a box jump with a medicine ball. However, you don’t just hold the med ball in your hands. You hold it overhead.

And you’re going to think that you can jump onto a higher box than you can with this movement, but I encourage you to start small to avoid injury.

Here’s how to perform these movements:

MB Overhead Box Jumps:

Technical Notes:

  • Emphasize a soft landing
  • Stay stable through the core
  • Start on a smaller box to start
  • Feet are hip width, no wider

Change of Direction Plyometrics

There are limitless scenarios in which you have to change directions in basketball. And we want to make this movement as efficient as possible.

We will improve your force absorption, decrease your plant time, and increase your acceleration after planting with change of direction plyometrics.

And my favorite for this is a single leg broad to 90 degree jump.

Now, this one is advanced, and you definitely have to build up to it or else you risk injury to the knee or ankle. However, once you’ve done this, this basketball plyometric is extremely powerful.

Here’s how to perform it:

Technical Notes:

  • Emphasize short ground contact time and a seamless transition from the horizontal to lateral jumps
  • Don’t get stuck in the mud
  • Land soft

More Basketball Plyometrics

You know that I promote more than just single exercises to reach you goals.

I’ll take a full progression and approach over solitary exercises any day.

To learn how to craft your own approach to plyometric training, you can join my FREE Advanced Vertical Jump Series.

Inside, you’ll learn how to turn high levels of strength into a higher vertical…

What to train before you start jumping…

How to progress your plyometric training…

And a whole bunch more.

Hit the link below to join the fun. Enrollment closes Tuesday, January 28th, 2020 at 11:59 PM EST…

Click Here to Join Advanced Vertical Series


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