Part B: Plyometric Work
Example of a depth jump
Plyometric exercises are the best way to improve your on-court speed, quickness, and jumping ability, all of which can make you a better player. I suggest incorporating some plyometric drills into every workout, although these exercises can make your muscles sore, so you may need to take a day off occasionally.
You have 3 options for plyometric work depending on what you have available to you, and you an alternate in any pattern that you like.
Option 1 includes drills and exercises you can do on the basketball court.
Option 2 can be done with a box or bench to jump onto and off of, like the image to the right.
Option 3 involves weights - dumbbells (DB), barbells (BB), and kettlebells (KB).
Plyo work (pick one)
On court plyo work
Cross-court walking lunges, skips, 2-foot frog jumps.
Ball to backboard touches (add in lay-ups with Mikan drill if you want).
Jump lunges - alternating legs.
Two-foot (or one-foot) jump from a seated position.
Plyo box work
Alternating step-ups
2-foot jump-ups, drop down
Drop-jumps
Bulgarian split-squats
Weight room work
DB step-ups
BB lunges
Overhead BB squats
DB 1.5 rep goblet squats
Deep shooting (catch low, nose over toes, one motion shot, land slightly forward, hold follow through) The REAL Secrets to LOGO LILLARD Range | Basketball Shooting Tips
