Basketball is a sport that requires its athletes to have explosive strength, top speed and agility. There's no better way to train these skills than with plyometrics.
Because they work by using your own body weight and downward force against yourself, plyometrics trick your muscles into working harder. And since your body gets used to putting out extra effort, you will be able to jump higher in games. But plyometrics aren't just for jumping. They will help you become quicker, faster and more explosive as well.
However, if you have incorrect technique with plyometrics, then no matter how hard you train, you'll always get less benefit than you should. Here are some basic tips for good jumping form:
When doing the exercises, make sure that you are pushing yourself to jump as high as you can each time. If you are only giving half effort, you will see only minimal results. Also, do not perform these exercises on a hard surface. That will be bad for your joints. The best place to do them is on grass or a mat.
Sourced: http://www.eastbay.com/knowledgebase/default.cfm?article=knowledgebase_stack_basketball_bestplyometricexercises&cm_re=Knowledgebase-_-Articlefeed-_-basketballbestplyometricexercises
Because they work by using your own body weight and downward force against yourself, plyometrics trick your muscles into working harder. And since your body gets used to putting out extra effort, you will be able to jump higher in games. But plyometrics aren't just for jumping. They will help you become quicker, faster and more explosive as well.
However, if you have incorrect technique with plyometrics, then no matter how hard you train, you'll always get less benefit than you should. Here are some basic tips for good jumping form:
- Jump from a strong base
- Get all the way down before going up
- Bring your arms back, then throw them up as you jump
- Extend up off your toes as you jump
When doing the exercises, make sure that you are pushing yourself to jump as high as you can each time. If you are only giving half effort, you will see only minimal results. Also, do not perform these exercises on a hard surface. That will be bad for your joints. The best place to do them is on grass or a mat.
Sourced: http://www.eastbay.com/knowledgebase/default.cfm?article=knowledgebase_stack_basketball_bestplyometricexercises&cm_re=Knowledgebase-_-Articlefeed-_-basketballbestplyometricexercises
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THURSDAY 28/05/15
Warm Up:
In house fun :)
- Banded Runs
- Plyo Box Jumps
- Dead Bugs
Strength:
3 x max pull ups
5 x 5 Bent Over Row
5 x 5 Back squat @ 60% of body weight (hold at parralel for 5 sec)
WOD/Metcon:
3 rounds
2 Laps - OH Walking Plate Lunges
35 KBS
2 Laps - Bear Walk
35 OH Plate Sit ups
Warm Up:
In house fun :)
- Banded Runs
- Plyo Box Jumps
- Dead Bugs
Strength:
3 x max pull ups
5 x 5 Bent Over Row
5 x 5 Back squat @ 60% of body weight (hold at parralel for 5 sec)
WOD/Metcon:
3 rounds
2 Laps - OH Walking Plate Lunges
35 KBS
2 Laps - Bear Walk
35 OH Plate Sit ups