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4. Plyometrics
3 days a week
Consistency is key
All at home workouts
15-30 minutes
Plyometrics-High reliance on the stretch-shortening cycle
Plyometrics-Low volume (2-4 sets per session)
Low frequency
Max intensity (Lots of effort in each set)
Tips:
1. Before workout stretch and do some foam rolling (Hips and thighs)
2. Train for explosiveness
3. Triple extension (Use power from hips, knees, and ankles)
Where to find workouts
1. YouTube (DeepGame, Nathanael Morton, Overtime athletes, KP sports performance, Hobe, Flow high performance, and many others)
2. Websites (Breakthroughbasketball.com/fitness/plyo-exercises, and many others)
3. Internet (Look up on google, safari, and brave)
4. Books (How to dunk if you're under 6 feet tall)
What to use for plyometrics:
1.Weights/loaded (Real weights or home use weights such as water jugs)
2. Resistance band (Not needed but helps)
3. Something sturdy to jump onto (Not needed but helps)
4. Chair (To sit on for seated box jumps)
Plyometric workout
Jumping training/JT #1- 4 sets Loaded (With weights)
Jumping training/JT #2- 4 sets Unloaded (No weights)
Block 1 (Same amount of sets/reps for JT#1 and JT#2) Block 2 (Same amount of sets/reps for JT#1 and JT#2)
Weeks 1-5 Weeks 6-10
Week 1- 3 sets 3 reps of each exercise Week 1- 3 sets 4 reps of each exercise
Week 2- 4 sets 4 reps of each exercise Weak 2- 4 sets 5 reps of each exercise
Week 3- 4 sets 5 reps of each exercise Weak 3- 4 sets 6 reps of each exercise
Week 4- 4 sets 6 reps of each exercise Weak 4- 4 sets 7 reps of each exercise
Week 5- 4 sets 6 reps of each exercise Weak 5- 4 sets 7 reps of each exercise
Weight training (Squats, lunges, and other leg workouts with and without weights)
Jumping day (Plyometrics and other jump workouts)
Rest days (More stretching and foam rolling)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weight training Rest Jumping training #1 Rest Weight training Rest Jumping training #2
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