Basketball is a competitive yet fun sport that brings fame and fortune to those who worked hard to achieve their dreams. It is an overwhelming pride to be part of a basketball team, but you must never be complacent in your current status. Take note that even the MVP can be replaced in the number one spot. Don’t allow yourself to get lax because you believe you are already a great basketball player. Continue to engage and learn new things in your plyometric training for basketball jumping. Remember that the world is revolving and no new tricks last for long. There will always be new plyometric variations and techniques that the experts in this industry can come up with. So be prepared for anything in the basketball industry.
What is plyometric training?
Plyometrics or jump training is a training workout that involves the muscles of the body, especially the leg muscles and core muscles. This training requires the muscles to wield extreme force in short time intervals in order to enhance the speed and strength of a basketball jump. Plyometric exercises focuses on delving deeper into how to transitioning from a muscle extension to a muscle contraction in an enormously swift or “explosive” fashion. This kind of training is most commonly used in the sports industry, especially basketball.
Plyometric exercises are very popular partly because the exercises require no equipment. You can perform the exercises anywhere you want. But, to add more resistance and intensity to your plyometric exercises, there are tools that you can use. You can integrate the use of weighted vest, dumbbells, trap bar, or barbell into your training. By adding equipment into your exercises, you are improving the positive results of the plyometric training.
The plyometric exercises
There are many forms of exercises in plyometric training. They are all advantageous in helping you achieve an excellent vertical jump. When you have learned the tricks and lessons in how to perform a vertical leap, you can be confident that you have the necessary skill to execute amazing basketball dunks. The following are the plyometric exercises that you can indulge in:
- Squat jump
- Vertical jumps
- Box jump
- Tuck jump
- Lateral jump
- Tuck squat jump
- Frog jumps
- Lateral cone hops
- Power skipping
- Depth jumps
- Ankle hops
- Plyometric push-up (ply push-up)
- Vertical depth jump
- Alternate leg bounding
- Scoop hopping
- Lunge jump
- Standing broad jumps
- Knee tucks
- Pike jump
- Straddle jump
- Tap drill
- Hop over
Top 3 plyometric training equipment
Plyometric training involves gears that are best to support your exercises. The following are three of the best tools to use in plyometric workouts:
- Jump Rope – jump roping is capable of burning 13 extra calories every minute. This exercise is great for helping you get used to jumping vertically. Your muscles will get toned enough to handle basketball jumping at higher levels in the air.
- Platform – you can utilize plyo boxes that are extremely durable with a size of six inches. Using a box or a platform to perform some of the plyometric exercises.
- Rebounder – this exciting and fun circuit aids in the plyo exercise of jump squats, sprinting in place, and plyo push-ups.
Avoiding injuries in plyometric training
There is nothing that can stop you from trying out all the plyometric exercises, but you need to make sure that you consult a professional plyometric trainer before you start this training. Put your safety as your top priority, and never sacrifice your health just so you can dunk a basketball. The risk of injury is present in the plyometric training, but with proper guidance from an expert, you can reduce the possibility of harming yourself.
Regardless if you use an equipment or not in your plyometric training, you have to watch your every move. You simply cannot risk hurting your body, especially if you rely on the sport of basketball to enjoy a financially comfortable lifestyle.
Moreover, be open-minded about your training. You have to understand not all plyometric trainers have the same vision and techniques. Respect every trainer and follow their lead. Be open to suggestions and welcome new ideas. Never allow yourself to get stuck with your normal routine of plyometric exercises. Try something new, and explore different workouts. By becoming an expert in plyometric exercises, you are keeping your body safe from harm, as well as execute a perfect dunk.
Benefits of plyometric training
When you engage in plyometric training, you gain a lot of benefits that leads to perfection in your basketball jumping. Plyometric is geared towards enhancing the strength of your body’s muscles, and helping you improve your basketball performance in dunking.
The great thing about this set of exercises is the flexibility in terms of intensity level. No matter what your basketball experience is, or the level of fitness you have, you can adjust your plyometric training according to your current capabilities.
Furthermore, plyometric involves so many kinds of exercises. You will never get bored with repeatedly doing the same workout every day. You can engage in different plyometric exercises in one session just to keep your attention focused on your goal to be better in basketball jumping.
Overall, plyometric training boosts your metabolic rate, improves your muscular power, and increases your endurance. The exercises keep you healthy and strong. And with a strong and healthy physique, you are prone to perfect a vertical jump that can be applied in a basketball game.
Plyometric training is an effective method to strengthen your body that allows you to execute an exceptional basketball dunk. However, you must always side with caution and ensure that you are taking care of your health. Eat healthy foods and stay clear from too much alcohol or smoking, especially drugs. Treat your body with respect. Always keep in mind that basketball is your passion and the source of your income. Never do anything to jeopardize it. Continue to evolve in your plyometric training so you will become more adept in vertical jumps and basketball dunks.