Posted by on February 20, 2014
This segment of our training is designated to Plyometric Jump Training. Plyometric include exercises and drills that are designed to contract and extend athletes muscles quickly in order to increase speed and power. Adding Myosource Kinetic Bands to Plyometric exercises and drills will help you train your muscles to improve jump height and other explosive moves. The resistance of the bands put tension on the muscles causing them to contract quickly with each movement to develop powerful and explosive jumps and moves.
Plyometric jump training will help you increase your vertical to make a difference on the court. If you are a basketball player who trains to be intentionally explosive using Myosource Kinetic Bands you will feel and experience great improvement in your vertical jumps. If you want to take your skills to the next level start adding Myosource Kinetic Bands to your plyometric jump training. You will feel and see the difference.
Put on your Myosource Kinetic Bands and perform these Drills and Exercises from the video above.
Split Jumps: Split Jumps are great for strengthening the quads, glutes, hips, calves, and hamstrings. Begin this drill by getting into a squatting position with one foot forward and the other behind. Notice how they push off both feet simultaneously, moving the forward foot back and the rear foot forward landing in the same position with their feet reversed. Perform this drill 10 times with resistance and then without resistance. You will feel the difference immediately.
Single or One Leg Bound: Start with a stationary single leg bound. Notice how the girls explode off one leg while driving the opposite knee up as high as possible while circling the raised hip in a backward bicycle motion. Repeat the exercise using a forward bicycle motion. This drill works the quads, hips, hip flexors, calves and hamstrings, which will help with balance and body control. Adding a basketball to this exercise helps the girls with focus and concentration as they perform drills designed for game situations such as jumping up for a pass, driving to the basket for a lay up, or explosively going up for a rebound.
Squat Jumps: Squat Jumps help develop explosive power through the quads, glutes, hips and calves. Stand with your feet shoulder-width apart and hands resting on hips, squat down and explode off both feet, jumping into the air as high as possible with body straight and arms extended upward. Lower your body backs down into a squatting position as you land and repeat 10 times.
Tuck Jump: The tuck jump is another great exercise for building explosive power in the hips, hip flexors, quads, glutes, calves, and hamstrings to increase your vertical. From a squatting position, contract your glutes by exploding off both feet, bringing your knees up toward your chest. Release and repeat 10 times.
Hop Over: Basketball is a fast paced game requiring players to change direction quickly and frequently. Hop Over drills provide great training for quick feet, which will help players become more agile while improving speed, balance, and flexibility. We've split this drill into 4 segments so we can work to simulate and train for multidirectional movement in a game.
Both Feet Sideways -
Both Feet Forward
- Hop Over Sideways 1 foot - lateral
Hop over 1 foot forward
Tap Drill: We finish this jump training with the tap drill. Incorporating the basketball into our final phase of plyometric helps simulate jumping to get the ball and jumping with the ball during game time for the girls.
Perform both tap Drill 1 hand off the back board
and Tap Drill both hands trying to touch the bottom or side of the backboard.