| Plyometric drills are a great way to teach any team or | | | | you can't jump and touch either one of those things |
| yourself how to jump higher. The drills in plyometric | | | | than pick something that you can touch. Stand under |
| training should not be done after doing legs because | | | | the rim and set a timer for 10 seconds. You are going |
| the muscles in the legs should be fresh when starting | | | | to jump and touch the rim as many times as you can |
| any sort of jumping training regimen. | | | | in ten seconds. |
| Drill #1 | | | | Drill #3 |
| Set up plyometric boxes in a straight row of 4 boxes. | | | | Get a medicine ball that weighs about 8 pounds. Stand |
| Explain to everyone that you will be stepping off the | | | | with feet shoulder width apart and bend down (at the |
| box and jumping onto the next one as quickly as | | | | knees, not the lower back) until the ball touches the |
| possible. The 2 major things to point out here are that | | | | ground in between your feet. From this squatted |
| you step off the box and you don't jump off the box. | | | | position you are going to explode up jump as high as |
| Second, you want to be in contact with the ground for | | | | you can while you throw the ball up (and maybe |
| as little time as possible. We aren't trying to cushion the | | | | behind you) as high as you can. |
| landing with our knees during this exercise. We are | | | | With all of these exercises you will rest in between |
| trying to develop the fast twitch muscles in our legs to | | | | sets a little longer than you would for regular training |
| do the reacting. | | | | because you want to get the most out of each rep or |
| Drill #2 | | | | every set during training. |
| Pick something high such as the rim or backboard. If | | | | |