This program looks like air alert with depth jumps and less reps.
"Quickness is everything in plyometrics. If you 'd like to i'll give you a top training routine that involves explosive plyometric workouts and is used by the top basketball teams in Euroleague.
Try to perform after good warming up and 20 min. of legs and back stretching. Try to perform explosively, NOT QUICKLY AND CLUMSILY watch out. You are performing explosively every single rep not rushing between the reps ore the sets.
a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition.
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles.
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf,
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches,
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs.
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight, that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop.
g)Depth jumps(maybe the most important exercise) - Get a chair or a jump box and ensure it will remain stable. Watch the cushioning. Get on the chair (2 to 3 feet high), drop off with both feet and as soon as you land, explosively jump back into the air.
These will dramatically help you with your vertical leap, explosiveness and speed. Give the 110% during the set and then rest between the sets for about 60 and 90 secs. Massage and stretch the group of muscles working each time while resting time. Let your legs rest till the next workout day. 48 hours are needed for the muscle group to recover.
If you are able to, it's good to follow this 15 week schedule (sth less than 4 months) to be sure we are having progress.
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY
Week _Leap Ups _Calf Raises _Step Ups _Thrust Ups _Burnouts _Squat Hops (wed)_Depth jumps
sets reps sets reps sets reps sets reps sets reps sets reps
week1 _2 20 _2 10 _2 10 _2 15 _1 100 _4 15 _
week3 _2 25 _2 15 _2 15 _2 20 _1 150 _4 20 _
week5 _3 25 _2 20 _2 20 _2 30 _2 150 _4 25 _
week7 _3 30 _2 25 _2 25 _2 35 _2 200 _5 25 _
week9 _4 25 _2 30 _2 30 _2 40 _3 150 _5 30 _
week11 _4 30 _3 25 _2 35 _2 50 _2 200 _5 30 _
week13 Rest, play a sport jumping aggresively
week15 _4 50 _3 35 _2 50 _2 60 _2 300 _5 40
EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY-THURSDAY ONLY
Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts Squat Hops (wed) Depth jumps
sets reps sets reps sets reps sets reps sets reps sets reps
week2 3 20 2 15 2 10 2 20 1 100 3 20 2 15
week4 3 20 2 20 2 15 2 30 2 150 3 20 3 10
week6 2 30 2 25 2 20 2 35 2 200 3 25 4 10
week8 3 40 2 30 2 25 2 45 3 200 4 25 4 15
week10 4 40 2 35 2 30 3 30 4 150 5 20 4 20
week12 4 50 4 20 2 35 3 40 4 200 4 30 5 15
week14 3 30 2 25 2 20 2 30 1 250 4 20 2 20
If you want to make exercises harder, the best companion would be a resistance band. You must know how to use one and get extra resistance. That is used by elite basketball players like LeBron James, and is much more effective than ankle weights.
The combination of plyos and weights are highly successful mainly for young athletes that don't have satisfactorily developed their muscles yet. Look, it's simple. If you want explosiveness and quickness follow plyometrics program only. If you wish to develop more power and strength, combine it with weights.
You will perform the following "reverse training" session.
a)Deadlifts(barbell or dumbells needed) - Stand with feet about hip-distance apart and hold weights in front of thighs. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor. Lower as far as your flexibility allows. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Push into the heel to go back to starting position.
b)Reverse toe raise - Grasp dumbbell in one hand to side. Position heels on forward edge of platform. Grasp support with other hand for balance. Pull the forefoot of both feet up toward body as far as possible. Return by extending feet until toes are pointed downward. Repeat. Keep knees and hips straight throughout exercise.
c)Backward sprints - Just sprint going backwards. Try to push yourself using the ball and toes of your feet. Keep knees high.
Leg curls are also great but require special equipment. However, you can invent your own drills with the assist of a resistance band.
If you want some serious information and advice on your vertical, e-mail me at
bobiras11@hotmail.com and i'll give you more tips and secrets, articles, magazine issues and so much.
Sincerely Yours,
Coach B.Anagnostou
Olympiacos Pireaus (HEBA, Euroleague)
Coach B.Anagnostou`s explosive plyometric workouts
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