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8-Week Plyometric Training Program for Basketball: Explosiveness and Injury Prevention
Author: Dr. Samantha Johnson, PhD, CSCS, ATC
Dr. Samantha Johnson holds a PhD in Exercise Physiology and is a Certified Strength and Conditioning Specialist (CSCS) and a Certified Athletic Trainer (ATC). She has over 15 years of experience working with basketball athletes at various competitive levels, specializing in plyometric training and injury prevention.
Keywords: 8-week plyometric training program basketball, plyometrics for basketball, basketball training program, plyometric exercises, basketball jump training, vertical jump improvement, basketball conditioning, injury prevention basketball, athletic performance enhancement
Introduction:
Basketball demands explosive power, agility, and quick changes of direction. Plyometrics, also known as jump training, is a crucial component of a comprehensive basketball training program, enhancing these key athletic attributes. This article examines an 8-week plyometric training program specifically designed for basketball players, exploring its benefits, challenges, and practical implementation. We will delve into the progressive overload principle, the importance of proper technique, common pitfalls to avoid, and how to integrate this 8-week plyometric training program basketball into a broader training regimen.
Phase 1: Building a Foundation (Weeks 1-2)
The initial two weeks of the 8-week plyometric training program basketball focus on establishing a solid base. This phase emphasizes proper landing mechanics, building lower body strength, and introducing fundamental plyometric exercises. Exercises include:
Box Jumps (low height): Start with low boxes (12-18 inches) to focus on proper technique and landing.
Depth Jumps (low height): Similar to box jumps, start with a low drop height (12-18 inches) emphasizing a controlled drop and explosive jump.
Jump Squats: Focuses on developing power from the lower body.
Bound Jumps: Alternating leg jumps focusing on height and distance.
Frequency: 2 sessions per week, with ample rest between sets and exercises.
Phase 2: Increasing Intensity (Weeks 3-4)
This phase gradually increases the intensity and volume of plyometric exercises. The focus shifts towards improving power output and increasing the height and distance of jumps. Exercises introduced in this phase include:
Box Jumps (medium height): Increase box height to 24-30 inches.
Depth Jumps (medium height): Increase drop height to 24-30 inches.
Single Leg Hops: Develops unilateral power and balance.
Lateral Bounds: Improves lateral agility and power.
Frequency: 3 sessions per week.
Phase 3: Advanced Plyometrics (Weeks 5-6)
Weeks 5 and 6 of the 8-week plyometric training program basketball introduce more advanced plyometric drills that mimic game-specific movements. These exercises demand greater coordination, power, and control. Examples include:
Box Jumps (high height): Increase box height gradually, but prioritize proper technique over height.
Depth Jumps (high height): Increase drop height gradually, ensuring a controlled descent.
Multi-directional jumps: Combine lateral and vertical movements, mimicking game situations.
Plyometric Push-ups: Develop upper body power and explosiveness.
Frequency: 3 sessions per week, with increased rest periods between sets.
Phase 4: Game Simulation and Refinement (Weeks 7-8)
The final two weeks incorporate game-specific plyometric drills and focus on refining technique and maximizing power output. The 8-week plyometric training program basketball culminates in drills that directly translate to on-court performance. These might include:
Sprint-jump drills: Combine sprinting with explosive jumps.
Jump stops and starts: Improve quick changes of direction and explosive movements.
Rebound simulation drills: Practice jumping for rebounds with intensity.
Frequency: 2-3 sessions per week, with a focus on quality over quantity.
Challenges and Considerations:
Implementing an 8-week plyometric training program basketball effectively requires careful consideration of several factors:
Proper Technique: Incorrect technique can lead to injuries. Supervision from a qualified coach or trainer is crucial, especially when dealing with higher intensity exercises.
Progressive Overload: Gradually increase intensity and volume to avoid overtraining and injury. Listen to your body and adjust the program accordingly.
Recovery: Adequate rest and recovery are essential to allow muscles to repair and rebuild. Prioritize sleep, nutrition, and active recovery.
Individual Differences: Athletes have different starting points and may progress at different rates. The program should be adaptable to individual needs and capabilities.
Injury Prevention: Proper warm-up, cool-down, and injury prevention strategies are paramount.
Opportunities:
A well-structured 8-week plyometric training program basketball presents numerous opportunities for significant athletic improvement:
Improved Vertical Jump: Plyometrics significantly enhance vertical jump height, a critical skill in basketball.
Increased Agility and Quickness: Plyometric exercises improve explosive movements and agility, contributing to faster reaction times and quicker changes of direction.
Enhanced Power Output: Plyometrics boost overall power output, leading to more forceful jumps, sprints, and cuts.
Reduced Injury Risk: When performed correctly, plyometrics strengthen muscles and joints, reducing the risk of injuries associated with explosive movements.
Improved Game Performance: The benefits translate directly to improved on-court performance, leading to better scoring opportunities, rebounds, and overall athleticism.
Integration into a Broader Training Program:
The 8-week plyometric training program basketball should be integrated into a broader training regimen that includes strength training, conditioning, and skill development. It's important to avoid overtraining by strategically scheduling plyometrics alongside other training components.
Conclusion:
An effectively designed 8-week plyometric training program basketball offers significant opportunities to enhance athletic performance and reduce injury risk. However, careful planning, proper technique, and progressive overload are crucial to maximize benefits and minimize the risk of injury. By integrating this program into a comprehensive training regimen and prioritizing proper technique, basketball players can significantly improve their explosive power, agility, and overall on-court performance.
FAQs:
1. How often should I train plyometrics per week? The frequency depends on the phase of the program and your individual recovery capacity. Start with 2 sessions per week and gradually increase to 3, always prioritizing proper recovery.
2. What if I experience pain during plyometrics? Stop immediately and consult with a medical professional or certified athletic trainer. Pain indicates a potential injury.
3. Can I adapt this program to my own fitness level? Yes, the program can be modified based on your individual fitness level. Begin with easier exercises and lower intensity before progressing.
4. What type of footwear is best for plyometrics? Supportive athletic shoes with good cushioning are recommended.
5. How important is warm-up before plyometrics? A thorough warm-up is essential to prepare your muscles for intense activity and reduce injury risk.
6. What are the best plyometric exercises for basketball players? Box jumps, depth jumps, single-leg hops, lateral bounds, and multi-directional jumps are particularly effective.
7. How can I ensure proper landing technique? Focus on landing softly with bent knees and a neutral spine. Video analysis can be beneficial.
8. How long should I rest between sets? Rest periods should be long enough to allow for adequate recovery, generally 2-3 minutes between sets.
9. Can I do plyometrics every day? No, rest and recovery are crucial for muscle repair and growth. Avoid doing plyometrics every day to prevent overtraining and injury.
Related Articles:
1. Plyometric Training for Vertical Jump Improvement in Basketball: This article focuses specifically on plyometric exercises designed to maximize vertical jump height.
2. Injury Prevention Strategies in Basketball Plyometric Training: This article details effective injury prevention techniques and strategies for plyometric training in basketball.
3. Integrating Plyometrics into a Holistic Basketball Training Program: This article discusses the optimal integration of plyometrics with other training components for maximum performance gains.
4. Advanced Plyometric Drills for Elite Basketball Players: This article explores more advanced and complex plyometric drills suitable for experienced basketball athletes.
5. Plyometric Training Programs for Different Basketball Positions: This article examines the optimal plyometric exercises for different positions, such as guards, forwards, and centers.
6. The Role of Plyometrics in Preventing ACL Tears in Basketball: This article looks at the role plyometric exercises play in reducing the risk of ACL tears in basketball players.
7. Plyometric Training and its Effect on Basketball Game Performance: This article assesses the impact of plyometric training on basketball players' performance during games.
8. A Comparative Study of Different Plyometric Training Programs for Basketball: This article compares the effectiveness of different plyometric training programs to determine the best approach.
9. Developing a Personalized Plyometric Training Plan for Basketball Athletes: This article guides readers through the process of creating a customized plyometric plan for basketball players with varied needs and experience levels.
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| 8 week plyometric training program basketball: The Vertical Jump Development Bible Kelly Baggett, 2006-03 The definitive how to manual on vertical jump improvement. Performance Coach Kelly Baggett shows you exactly how he increased his own vertical leap by 20 inches and how you can increase yours too. Over 20 scientifically ground and battle tested programs for athletes of all ages and levels of advancement. Whether you're male or female, 12 yrs. old or 50, you will learn how to get the most out of your training and how you too can gain consistent vertical jump improvements of up to 20 inches or more. |
| 8 week plyometric training program basketball: Plyometric Anatomy Derek Hansen, Steve Kennelly, 2017-08-22 Elite players, coaches, and trainers rely on plyometrics to develop power, agility, speed, strength, body control, balance, and overall athletic performance. With this authoritative guide on plyometrics, you can too! In Plyometric Anatomy, authors Derek Hansen, coach and consultant to elite athletes and professional and collegiate sports teams, and Steve Kennelly, assistant head athletic trainer for the New York Football Giants, share the training they’ve used to propel athletes at all levels to success. They present 94 plyometric exercises, with 78 variations that increase in difficulty for continued development over time. Each exercise is fully illustrated with detailed anatomical art to showcase the muscles that are activated during the drill, so you can clearly see how the exercise contributes to improved performance. You’ll also find unique plyometric exercises and variations that combine upper- and lower-body muscles in a single drill to better simulate complex sport-specific movements. Plus, considerations such as the impact of performing the drills on various surfaces, commonly used equipment, and use of external loads are included to make sure you get the most from your training. With comprehensive coverage and expert insights, Plyometric Anatomy takes the guesswork out of training and provides the best tool to help you achieve dynamic strength and explosive power. It is the ultimate illustrative resource for maximizing athletic power production. |
| 8 week plyometric training program basketball: Essentials of Strength Training and Conditioning NSCA -National Strength & Conditioning Association, 2021-06-01 Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance. The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With HKPropel Access, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation. The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features: Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use. Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry. A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements. Ten additional tests, including those for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines. Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. Online learning tools delivered through HKPropel provide students with 11 downloadable lab activities for practice and retention of information. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique. Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice. Note: A code for accessing HKPropel is not included with this ebook but may be purchased separately. |
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| 8 week plyometric training program basketball: Norms for Fitness, Performance, and Health Jay Hoffman, 2006 Suitable for students in sport and exercise science. This book includes normative data for various aspects of fitness, such as strength, endurance, anaerobic and aerobic capacity, body composition, flexibility, speed and agility. It also looks at health norms to measure cardiovascular values, blood lipids, bone density and energy expenditure. |
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| 8 week plyometric training program basketball: Basketball Sports Medicine and Science Lior Laver, Baris Kocaoglu, Brian Cole, Amelia J. H. Arundale, Jeffrey Bytomski, Annunziato Amendola, 2020-10-05 This book is designed as a comprehensive educational resource not only for basketball medical caregivers and scientists but for all basketball personnel. Written by a multidisciplinary team of leading experts in their fields, it provides information and guidance on injury prevention, injury management, and rehabilitation for physicians, physical therapists, athletic trainers, rehabilitation specialists, conditioning trainers, and coaches. All commonly encountered injuries and a variety of situations and scenarios specific to basketball are covered with the aid of more than 200 color photos and illustrations. Basketball Sports Medicine and Science is published in collaboration with ESSKA and will represent a superb, comprehensive educational resource. It is further hoped that the book will serve as a link between the different disciplines and modalities involved in basketball care, creating a common language and improving communication within the team staff and environment. |
| 8 week plyometric training program basketball: Strength and Power in Sport Paavo Komi, 2008-04-15 The second edition of this broadly based book continues to examine and update the basic and applied aspects of strength and power in sport from the neurophysiology of the basic motor unit to training for specific activities. Authorship is, again, international and includes leading physiologists and clinicians. |
| 8 week plyometric training program basketball: A Study on the Co-Relation of Basketball Playing Ability with Motor Fitness and Health Related Fitness of Female Basketball Players Dr. Vennamaneni Deepika & Prof. L. B. Laxmikanth Rathod , 2022-02-04 Sports in the present day have become extremely competitive as the previous records are being broken whenever there is competition. It is not mere the participation or few days of practice that brings an individual victory, but it is the continuous hard work of training right from the childhood, and a strong Anthropometry variables influences the performance. Today’s sports person faces unique challenges. The standards are higher; the competition is tougher, the stakes are greater and the attention overwhelming in these days. Coaches’, physical educationists and sports scientists have always expressed a great need to know more about those Anthropometry variables, which are helpful in improving the motor skill of the players. Today’s world is a world of competition, the rivalry to reach top and excel each other is intense. That every aspect that contributes for the excellence is carefully looked into and one of such aspects is the selection of the right person for the right event in sports and games. Normally the choice of selection is given to a player or the athletes. The players without knowing their inherent potential make wrong choices because of their wrong selection, and hence the individual concerned is not able to reach the top of the ladder (Gangopadhyay, 1993). Man, by nature, is highly competitive and in pursuit of high performance; He/she has always been striving to jump higher and farther, to run faster and to demonstrate greater strength and skill. Physical fitness places emphasis on more and more activity (Uppal, 1992). |
| 8 week plyometric training program basketball: Periodization Training for Sports Tudor O. Bompa, Carlo Buzzichelli, 2015-02-17 Sport conditioning has advanced tremendously since the era when a “no pain, no gain” philosophy guided the training regimens of athletes. Dr. Tudor Bompa pioneered most of these breakthroughs, proving long ago that it's not only how much and how hard an athlete works but also when and what work is done that determine an athlete's conditioning level. Periodization Training for Sports goes beyond the simple application of bodybuilding or powerlifting programs to build strength in athletes. In this new edition of Periodization Training for Sports, Bompa teams with strength and conditioning expert Carlo Buzzichelli to demonstrate how to use periodized workouts to peak at optimal times by manipulating strength training variables through six training phases (anatomical adaptation, hypertrophy, maximum strength, conversion to specific strength, maintenance, and tapering) and integrating them with energy system training and nutrition strategies. Coaches and athletes in 35 sports have at their fingertips a proven program that is sure to produce the best results. No more guessing about preseason conditioning, in-season workloads, or rest and recovery periods; now it's simply a matter of identifying and implementing the information in this book. Presented with plenty of ready-made training schedules, Periodization Training for Sports is your best conditioning planner if you want to know what works, why it works, and when it works in the training room and on the practice field. Get in better shape next season and reap the benefits of smarter workouts in competition. Own what will be considered the bible of strength training for sport of the next decade. |
| 8 week plyometric training program basketball: Work On Your Game: Use the Pro Athlete Mindset to Dominate Your Game in Business, Sports, and Life Dre Baldwin, 2019-02-22 Your game plan for career success—from International Basketball Pro Dre BaldwinNo one knows how to turn unrelenting self-belief into hard-and-fast career results better than Dre Baldwin. When everyone and everything was telling him to give up on his goal of playing pro basketball, he got focused on his future, and met the challenge head on. In the end, Baldwin succeeded—making a living playing basketball in leagues around the world—and in these pages, he shares all his secrets.Whether you’re just starting out in business or looking to take your career to the next level, Work On Your Game provides the strategy you need to succeed from the inside-out. Dre Baldwin, or “DreAllDay,” as his fans know him, delivers an easy-to-understand four-part model for achieving any goal. It’s based on discipline, confidence, mental toughness, and personal initiative—and it’s proven effective. Baldwin takes you through the steps of identifying what’s expected of you, preparing for what's coming, and conditioning your body and mind for the competitive world of business—and everything is a business.Baldwin’s personal story of beating the odds is both inspiring and instructional. You’ll learn how to play the mental game in a way that launches you towards unparalleled achievement. |
| 8 week plyometric training program basketball: Training for the Uphill Athlete Steve House, Scott Johnston, Kilian Jornet, 2019-03-12 Presents training principles for the multisport mountain athlete who regularly participates in a mix of distance running, ski mountaineering, and other endurance sports that require optimum fitness and customized strength |
| 8 week plyometric training program basketball: A Physiologically-Based Approach to Study Different Types of Locomotion in Association with Core Performance Erika Zemková, Magni Mohr, Dario Novak , Tomas Maly, 2024-11-11 Good posture and strong core muscles are essential for most athletic movements, but also for everyday activities. Among them, walking and running require lumbo-pelvic stability and mobility for efficient movement and high-level performace. This is especially important during a large range of trunk motions when changing the direction of movement, an abrupt walk to run transition, or extreme uphill and downhill walking or running. Such repetitive trunk loading over time can contribute to occurence of back problems and lower limb injuries. To avoid these unwanted effects, a novel approach to studying the physiology of locomotion in relation to spine motion and balance function is required. This can provide a basis for designing exercise programs specifically tailored for competitive athletes, the healthy general population, as well as those suffering from movement disorders. So far, much effort has been devoted to investigating the biomechanical and physiological variations of locomotion, including walking, running, swimming or hopping. However, a surprising gap in the evidence is to what extent core strength contributes to effective locomotor performance and a healthy back. Studying the neurophysiological mechanisms underlying the control of postural and core stability, with special reference to locomotion, is therefore of great importance. |
| 8 week plyometric training program basketball: Plyometrics Donald A. Chu, Gregory Myer , 2013-08-15 Using the latest research, top trainer Donald Chu presents the best methods, strength and power exercises, workouts, and programs for optimizing athletes’ performance. Sport-specific plans can be easily integrated into a comprehensive training program. Injury prevention and rehab protocols reduce time on the sidelines. |
| 8 week plyometric training program basketball: Designing Resistance Training Programs Steven J. Fleck, William J. Kraemer, 2014-03-17 Designing Resistance Training Programs, Fourth Edition, is a guide to developing individualized training programs for both serious athletes and fitness enthusiasts. In this updated and expanded fourth edition, two of the world’s leading experts on strength training explore how to design scientifically based resistance training programs, modify and adapt programs to meet the needs of special populations, and apply the elements of program design in the real world. Fleck and Kraemer provide readers with a thorough understanding of the process of designing resistance training programs from both scientific and practical perspectives. As with previous editions, the fourth edition includes comprehensive tables that compare data and conclusions from research on core topics related to design of resistance training programs. By summarizing research and content for the reader, these tables offer a study guide, on-the-job reference, or starting point for further research. Designing Resistance Training Programs, Fourth Edition, is the only resource available that presents the body of research in the field in this organized and comprehensive format. The fourth edition has been thoroughly revised to present the most current information while retaining the studies that are the basis for concepts, guidelines, and applications in resistance training. Meticulously updated and heavily referenced, the fourth edition contains the following updates: • A full-color interior provides stronger visual appeal for the text. • Sidebars focus on a specific practical question or an applied research concept, allowing readers to connect research to real-life situations. • Multiple detailed tables summarize research from the text, offering an easy way to compare data and conclusions. • A glossary makes it simple to find key terms in one convenient location. • Newly added instructor ancillaries make the fourth edition a true learning resource for the classroom. Designing Resistance Training Programs, Fourth Edition, begins by outlining the principles of resistance training and exercise prescription, and examines the various types of strength training, including isometrics and eccentric training. This is followed by a discussion of resistance training from a physiological perspective and an overview of how resistance training programs interact with the other conditioning components such as aerobic, interval, plyometric, and flexibility training. Readers will then explore advanced training techniques, how to manipulate training variables in a long-term resistance training program, and ways to plan rest into long-term training that minimizes losses in fitness or performance gains. An important text for students, researchers, and practitioners, this textbook offers the information and tools to help readers evaluate resistance training programs and better understand the context and efficacy of new data findings in this ever-changing field. Designing Resistance Training Programs, Fourth Edition, is an essential resource for understanding the science behind resistance training and designing evidence-based resistance training programs for any population. This text provides the tools for understanding and designing resistance training programs for almost any situation or need. |
| 8 week plyometric training program basketball: ACSM's Foundations of Strength Training and Conditioning Nicholas Ratamess, 2021-03-15 Developed by the American College of Sports Medicine (ACSM), ACSM’s Foundations of Strength Training and Conditioningoffers a comprehensive introduction to the basics of strength training and conditioning. This updated 2nd edition focuses on practical applications, empowering students and practitioners to develop, implement, and assess the results of training programs that are designed to optimize strength, power, and athletic performance. Clear, straightforward writing helps students master new concepts with ease, and engaging learning features throughout the text provide the understanding and confidence to apply lessons to clinical practice. |
| 8 week plyometric training program basketball: The Navy Seal Physical Fitness Guide Patricia A. Duester, 1998-11 Will enhance the physical abilities required to perform Spec Ops mission-related physical tasks, promote long-term cardiovascular health and physical fitness, prevent injuries, accelerate return to duty, and maintain physical readiness under deployed or embarked environments. Includes an overview of physical fitness and addresses: SEAL mission-related physical activities, cardiorespiratory conditioning, running, swimming, strength training, flexibility, calisthenics, load-bearing, training for specific environments, training and sports related injuries, harmful substances that affect training, etc. Illustrated. |
| 8 week plyometric training program basketball: NASM's Essentials of Sports Performance Training Micheal Clark, Scott Lucett, Donald T. Kirkendall, 2010 This First Edition, based on the National Academy of Sports Medicine™ (NASM) proprietary Optimum Performance Training (OPT™) model, teaches future sports performance coaches and other trainers how to strategically design strength and conditioning programs to train athletes safely and effectively. Readers will learn NASM's systematic approach to program design with sports performance program guidelines and variables; protocols for building stabilization, strength, and power programs; innovative approaches to speed, agility and quickness drills, and more! This is the main study tool for NASM's Performance Enhancement Specialist (PES). |
| 8 week plyometric training program basketball: Neuromuscular Training and Adaptations in Youth Athletes Urs Granacher, Christian Puta, Holger Horst Werner Gabriel, David G. Behm, Adamantios Arampatzis, 2018-11-02 The Frontiers Research Topic entitled Neuromuscular Training and Adaptations in Youth Athletes contains one editorial and 22 articles in the form of original work, narrative and systematic reviews and meta-analyses. From a performance and health-related standpoint, neuromuscular training stimulates young athletes' physical development and it builds a strong foundation for later success as an elite athlete. The 22 articles provide current scientific knowledge on the effectiveness of neuromuscular training in young athletes. |
| 8 week plyometric training program basketball: High-performance Sports Conditioning Bill Foran, 2001 This guide starts with a conditioning programme before tailoring the training exercises and drills to the development of sport-specific performances. The training programme is designed for peak performance during the competitive season. |
| 8 week plyometric training program basketball: Heart Over Height Nate Robinson with Jon Finkel, 2014-05-30 Heart Over Height tells the motivational story of how three-time NBA Slam Dunk Champion Nate Robinson combined an unstoppable will with dogged determination to achieve his goals, and how those traits can apply to anyone facing their own seemingly insurmountable obstacles. |
| 8 week plyometric training program basketball: Core Assessment and Training Jason Brumitt, 2010 Core health prevents injuries, improves athletic performance and helps rehabilitation. Whether you are a personal trainer, strength coach or rehabilitation professional, this book covers various aspects of core training, from basic to advanced core exercises, stretches and plyometrics. |
| 8 week plyometric training program basketball: How to Dunk If You're Under 6 Feet Tall James Wilson, 2017-03-13 Have you tried and failed to will your short body to dunk a basketball? Learn how even the most vertically challenged players can slam the ball home with ease. Have you been told you're far too short to touch the rim, let alone throw the ball down? Having trouble increasing your vertical leap no matter how much weightlifting you do? Author James Wilson is a 30-year veteran of basketball coaching in 20 different countries. He's cracked the scientific code to allow players of any height to dunk like a pro, and now he's here to share his secrets with you. In How to Dunk if You're Under 6 Feet Tall: 13 Proven Ways to Jump Higher and Drastically Increase Your Vertical Jump in 4 Weeks, you'll learn the meticulous science behind increasing your vertical leap. Through his proven step-by-step plan, you'll find out the exact techniques necessary to dunk your first basketball in just four weeks. Without weightlifting or special equipment, you'll soon be able to jam in front of your friends with either one hand or two. In How to Dunk if You're Under 6 Feet Tall, you'll discover: The best exercise techniques for increasing your vertical jump in just four weeks The best basketball shoes to make you jump higher How shorter people can go from barely touching the rim to dunking with one or two hands How to jump higher without lifting weights The precision mechanics of the perfect jump and dunk and much, much more! How to Dunk if You're Under 6 Feet Tall is an established expert's ultimate guide to increasing your vertical jumps and making slam-dunks a reality. If you like a step-by-step programs, scientifically-backed exercises, and making rapid progress, then you'll love Wilson's landmark book. Buy How to Dunk if You're Under 6 Feet Tall to make those rim-rattling slams a reality today! Don't forget to claim a FREE Kindle version with your purchase of Paperback copy! |
| 8 week plyometric training program basketball: Periodization Tudor O. Bompa, G. Gregory Haff, 2018-04-24 Learn how to train for maximum gains with Periodization: Theory and Methodology of Training. Guided by the expertise of Tudor O. Bompa, the pioneer of periodization training, and leading periodization researcher G. Gregory Haff, you’ll learn how to vary the intensity and volume of training to optimize the body’s ability to recover and rebuild—resulting in better performance and less risk of injury. Translated into nine languages, Periodization: Theory and Methodology of Training has become one of the major resources on periodization for sport scientists, coaches, and athletes throughout the world. Since the introduction of this groundbreaking training theory by Tudor O. Bompa in 1963, periodization has become the basis of every serious athlete’s training. Now in its fifth edition, Bompa’s classic text combines the concepts central to periodization and training theory with contemporary advances in sport science, physiology, and coaching. No other text discusses planning and periodization in such detail or with so many specific, practical examples from a variety of sports. With the fifth edition of Periodization, you can learn the principles, objectives, and components of a successful long-term training program and how to plan the right program to achieve your performance goals. Periodization also contains proven strategies for optimal peaking and specifics on training for better motor ability, working capacity, skill effectiveness, and psychological adaptability. Better organized and easier to read, the fifth edition of this definitive text presents the latest refinements to periodization theory: • New research on rest and restoration, specifically countermeasures used in facilitating recovery plus practical suggestions for implementation • How the use of sequential training and delayed training effects can produce optimal performance at major competitions • A comprehensive discussion, grounded in scientific data, on applying various methods of peaking to ensure optimal performance for competition • New information on how concepts such as conjugated sequencing and summated microcycle structures can maximize strength gains and direct training • Expanded information on the development of sport performance characteristics, including speed training and sport-specific endurance Chapter summaries will help you review and reference major concepts throughout the text. Plan and document each training program with ease using the duplication-ready annual and four-year training plan charts included in the appendix. When it comes to designing programs for optimal training, Tudor Bompa’s expertise is unmatched. The fifth edition of Periodization: Theory and Methodology of Training presents the latest refinements to Bompa’s periodization theory to help you create training programs that enhance sport skills and ensure peak performance. |
| 8 week plyometric training program basketball: Developing Endurance NSCA -National Strength & Conditioning Association, Ben Reuter, 2012-02-29 Runners, cyclists, swimmers, rowers, triathletes, and ultradistance athletes must sustain performance at a high level to come out on top. Developing Endurance shows how to achieve optimal stamina to race your best through science-based aerobic, anaerobic, and resistance training. Written by 11 top experts in the National Strength and Conditioning Association, the top sport conditioning organization in the world, this guide provides both the background information and the exercises, drills, workouts, and programs for ultimate results. Athletes and coaches will appreciate the assessment tools, analyses, and instruction to define specific needs and establish effective training goals. Armed with these tools and information, you can create the ideal personalized training program for your sport and avoid lengthy plateaus while taking performance to the highest level. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam. |
Athletic Development Programme - Basketball England
Team at Basketball England. The aims of the 8-week programme are to get you physically prepared for when you return to the court and enhance your general athleticism. The content …
BASKETBALL 8 WEEK PLAN - SONM
Aug 8, 2020 · BASKETBALL 8 WEEK PLAN What you need to be prepared to begin your in home basketball training practice. 1. A comfortable shirt, no buttons or zippers and allows freedom to …
8 Week Plyometric Training Program Basketball (Download …
help you create a basketball specific resistance training program to help athletes at each position guard forward or center develop strength and successfully transfer that strength to the …
8-Week Training Plan - Basketball - soor.org
The following eight-week training plans have been used successfully with athletes of varying abilities with all training sessions. These are offered as samples and not as required training …
Fly High With Plyometrics[2] - Basketball Plays and Tips
Sample Training Program The first thing you must do when designing a plyometric program to develop your vertical jump or that of your players, is consult your coach, trainer and/or doctor. …
Eastview)Basketball)Plyometric)Program) - SportsEngine
Goal: The Eastview Basketball Plyometric Program is designed to help the athlete improve their explosiveness in areas that will help them on the basketball court. This is an example of a 2 …
Sky-Rocket Your Vertical Jump with Power Plyometrics!
week program with the exact weight lifting, plyometric, and balance and agility exercises to sky-rocket your vertical jump even more! After you’re done reading this report, make sure to check …
The Effect of Eight Weeks Plyometric Training On Anaerobic …
This study aimed to investigate the effect of eigth weeks plyometric training on anaerobic power, counter movement jumping and isokinetik strength in 15 – 18 years aged basketball players..
The Ultimate 4-Week Plyometric Training Program - The …
Summary About Plyometric Workout Routine Program Duration 4 to 8 Weeks Goal Maximizing Agility, Endurance, and Performance Workout Type Plyometrics Workouts Exercise Level …
8 Week Plyometric Training Program Basketball (Download …
A well-structured 8-week plyometric training program basketball presents numerous opportunities for significant athletic improvement: Improved Vertical Jump: Plyometrics significantly enhance …
8 Week Plyometric Training Program Basketball
create a basketball specific resistance training program to help athletes at each position guard forward or center develop strength and successfully transfer that strength to the basketball …
THE EFFECTS OF A 6-WEEK PLYOMETRIC EXERCISE PROGRAM …
Findings from this research suggest that the Six x Six plyometric training program may be effective as an addition to basketball training sessions for improving countermovement and …
The Effects of plyometric training on selected physical Fitness ...
The study concluded that an 8-week plyometric training program significantly enhanced the physical fitness performance of youth basketball players. Coaches should incorporate …
Eight weeks of plyometric training improved the change of …
Thirty male adolescent basketball players were divided into plyometric and resistance training groups for an 8-week training period. The improvement in change of direction abilities...
The Impact of Eight Weeks of Plyometric Training on Agility …
eight-week plyometric training regimen engenders a discernible amelioration in the agility domain among male basketball athletes. Drawing upon the fertile arena of scientific discourse, this …
8 Week Plyometric Training Program Basketball Full PDF
create a basketball specific resistance training program to help athletes at each position guard forward or center develop strength and successfully transfer that strength to the basketball …
8 Week Plyometric Training Program Basketball (book)
8 Week Plyometric Training Program Basketball: Strength Training for Basketball Javair Gillett,Nsca -National NSCA -National Strength & Conditioning Association,2019-12-18 …
Effect of weekly Plyometric training frequency on Adolescents …
These findings suggest that an 8-week plyometric training program, in both frequencies, leads to significant improvements in change-of-direction, countermovement jump, and drop jump …
8 Week Plyometric Training Program Basketball Copy
this comprehensive progressive cost effective and developmentally appropriate program of plyometricexercises specifically designed for younger athletes Outlines a clear six week …
8 Week Plyometric Training Program Basketball - Saturn
Association,2019-12-18 Strength Training for Basketball will help you create a basketball-specific resistance training program to help athletes at each position--guard, forward, or center- …
Athletic Development Programme - Basketball England
Team at Basketball England. The aims of the 8-week programme are to get you physically prepared for when you return to the court and enhance your general athleticism. The content …
BASKETBALL 8 WEEK PLAN - SONM
Aug 8, 2020 · BASKETBALL 8 WEEK PLAN What you need to be prepared to begin your in home basketball training practice. 1. A comfortable shirt, no buttons or zippers and allows freedom to …
8 Week Plyometric Training Program Basketball …
help you create a basketball specific resistance training program to help athletes at each position guard forward or center develop strength and successfully transfer that strength to the …
8-Week Training Plan - Basketball - soor.org
The following eight-week training plans have been used successfully with athletes of varying abilities with all training sessions. These are offered as samples and not as required training …
Fly High With Plyometrics[2] - Basketball Plays and Tips
Sample Training Program The first thing you must do when designing a plyometric program to develop your vertical jump or that of your players, is consult your coach, trainer and/or doctor. …
Eastview)Basketball)Plyometric)Program) - SportsEngine
Goal: The Eastview Basketball Plyometric Program is designed to help the athlete improve their explosiveness in areas that will help them on the basketball court. This is an example of a 2 …
Sky-Rocket Your Vertical Jump with Power Plyometrics!
week program with the exact weight lifting, plyometric, and balance and agility exercises to sky-rocket your vertical jump even more! After you’re done reading this report, make sure to check …
The Effect of Eight Weeks Plyometric Training On Anaerobic …
This study aimed to investigate the effect of eigth weeks plyometric training on anaerobic power, counter movement jumping and isokinetik strength in 15 – 18 years aged basketball players..
The Ultimate 4-Week Plyometric Training Program - The …
Summary About Plyometric Workout Routine Program Duration 4 to 8 Weeks Goal Maximizing Agility, Endurance, and Performance Workout Type Plyometrics Workouts Exercise Level …
8 Week Plyometric Training Program Basketball …
A well-structured 8-week plyometric training program basketball presents numerous opportunities for significant athletic improvement: Improved Vertical Jump: Plyometrics significantly enhance …
8 Week Plyometric Training Program Basketball
create a basketball specific resistance training program to help athletes at each position guard forward or center develop strength and successfully transfer that strength to the basketball …
THE EFFECTS OF A 6-WEEK PLYOMETRIC EXERCISE …
Findings from this research suggest that the Six x Six plyometric training program may be effective as an addition to basketball training sessions for improving countermovement and …
The Effects of plyometric training on selected physical …
The study concluded that an 8-week plyometric training program significantly enhanced the physical fitness performance of youth basketball players. Coaches should incorporate …
Eight weeks of plyometric training improved the change of …
Thirty male adolescent basketball players were divided into plyometric and resistance training groups for an 8-week training period. The improvement in change of direction abilities...
The Impact of Eight Weeks of Plyometric Training on Agility …
eight-week plyometric training regimen engenders a discernible amelioration in the agility domain among male basketball athletes. Drawing upon the fertile arena of scientific discourse, this …
8 Week Plyometric Training Program Basketball Full PDF
create a basketball specific resistance training program to help athletes at each position guard forward or center develop strength and successfully transfer that strength to the basketball …
8 Week Plyometric Training Program Basketball (book)
8 Week Plyometric Training Program Basketball: Strength Training for Basketball Javair Gillett,Nsca -National NSCA -National Strength & Conditioning Association,2019-12-18 …
Effect of weekly Plyometric training frequency on …
These findings suggest that an 8-week plyometric training program, in both frequencies, leads to significant improvements in change-of-direction, countermovement jump, and drop jump …
8 Week Plyometric Training Program Basketball Copy
this comprehensive progressive cost effective and developmentally appropriate program of plyometricexercises specifically designed for younger athletes Outlines a clear six week …
8 Week Plyometric Training Program Basketball - Saturn
Association,2019-12-18 Strength Training for Basketball will help you create a basketball-specific resistance training program to help athletes at each position--guard, forward, or center- …
