Expert sports trainers and coaches have long been using plyometric training to boost muscle power and speed up the rate of muscular contractions. The desirable outcome of a plyometrics program, when done alongside strength and sport-specific skills training regimens, can greatly improve an athlete's performance during a match. Because of the numerous benefits of this form of training, more and more people have incorporated plyometric drills into their regular work out routine for basketball.
1) Skier
This drill is designed to improve quickness, foot speed, physical condition, and explosiveness. It begins with two sets each, within a 30-second duration. A 30-second rest period is allotted between each set. As an athlete's skill progresses, increase the duration of each drill to 1 minutes per set.
The drill can be performed on the court, in a field, or even on a residential lawn. Begin with both feet apart and bent slightly at the knees. Then jump sideways as quickly as possible, back and forth, in a skiing motion and at a distance of about 6 to 8 inches. Jump back to the initial position and prepare to repeat the movements.
As you perform this drill, act as if you are actually skiing. Also, jump from one side to another as if you are landing on a hot surface, making it look like your feet are barely touching the ground.
2) Left Foot / Right Foot Touches
This drill aims to enhance foot speed, physical condition, and quickness. It can be done in two sets per foot. Each set should last for 25 seconds. The duration of the rest period for each set is also 25 seconds.
For the starting position, position the left foot flat on the ground, while the right one is placed in front and not touching the floor. The left foot progresses forward while the opposite one moves backward. The movements can be likened to the mechanism of a pendulum. Then, swing the opposite foot back and forth and make sure that it never touches the ground. Next, move the left foot backward with the opposite one progressing frontward resembling a pendulum. Repeat the movements as indicated.
The foot that touches the ground needs to move backward and forward about 8 to 12 inches as quickly as possible. The opposite leg usually helps balance the body. A period of 5 seconds may also be added to each repetition every 2 weeks, climaxing at 55 seconds for each leg. Bear in mind that the rest period after each set must be equal to the duration of each repetition, strictly observing a 1:1 ratio.