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Illustrative 12 Week Plyometric Program for Basketball
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Illustrative 12 Week Plyometric Program for Basketball
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Nihad Sabic
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Illustrative 12 Week Plyometric Program for Basketball Week 1-2 Sets
Foot contacts
Ankle jumps (Stiff leg, fast ankle action, on balls of feet)
3
12
Vertical jumps (Go for repeated, fast rebounds under rim)
3
10
Front obstacle jumps (jump multiple cones or hurdles)
3
10
Lateral obstacle jumps (jumps sideways over multiple cones or hurdles)
3
10
12
126
Week 3-4
Ankle jumps (Increase air time)
4
10
Vertical jumps (Increase airtime and speed between jumps)
3
8
Front obstacle jumps (Increase distance between obstacles)
4
8
Lateral obstacle jumps (Increase distance between obstacles)
3
8
14
120
Week 5-6
Power skipping (Exaggerat (Exaggerated ed skipping with powerful leg thrusts - distance)
3
12
Repeated tuck jumps (Jump and tuck knees high and feet under butt- height)
3
8
Multiple long jumps (For distance and height) Lateral obstacle jumps (Increase distance between obstacles)
3 4
8 8
13
116
Power skipping (Increase distance covered per skip)
4
10
Repeated tuck jumps (Increase height – lots of air time)
4
6
Multiple long jumps (Increase distance and height)
4
6
Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones)
4
6
Week 7-8
16
112
Week 9-10
Alternatee Leg bounding (Exaggera Alternat (Exaggerated ted running –go for distance between steps) 4
8
Single leg hops (Repeated hops on one leg for distance)
6
4
Squat jumps (Increase height of jump)
3
6
Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps)
3
6
Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps)
3
6
17
110
Week 10-12
Alternatee Leg bounding (Increase distance between steps) Alternat
3
8
Single leg hops (Increase total distance)
3
6
Squat jumps (Increase height of jump)
3
6
Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps)
2
8
Front obstacle jumps and sprints (Increase intensity of jumps and sprints)
2
8
Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints)
2
8
15
108
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