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Plyometric Bodyweight Exercises | Lower Body


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Low-Impact

Squat Jumps
Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometrics_squat_jump1. Stand with your feet shoulder-width apart, trunk leaning slightly forward with your back straight and in a neutral position.
2. Arms should be in the “ready” position with elbows bent at about 90 degrees.
3. Lower your body until your thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (point your toes to your shins) to ensure proper mechanics.

Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_jump_to_box


Jump to Box
1.Stand facing box with feet just wider than hip-width apart.
2.Lower your body into a half-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (do not jump back down) and repeat.



Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leapplyometric_exercises_lateral_jump_to_box


Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a half-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (do not jump back down) to the opposite side of the box and repeat.



Medium Impact


Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_split_squat_jumpsSplit Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.


Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_tuck_jumps


Tuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.

Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_lateral_high_hops


Lateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.



Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_bounding


Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.



Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_bounding_with_ringsBounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.



Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_box_drill_with_rings


Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps



Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_lateral_hurdle_jumps


Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.



High Impact

Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_zigzag_hops


Zigzag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.4. Do not “double hop” upon each landing and keep ground contact time to a minimum.



Single Leg Tuck Jump
This is the same as the tuck jump exercise above only one leg is used. Upon landing another jump is performed immediately with minimal ground contact time and with the same leg for the desired number of repetitions. This is repeated for the other leg after a rest period. Single leg plyometric exercises are typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed on one leg.


Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_lateral_hurdle_jumps

Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Repeat continuously.



Basketball Workouts | Plyometric Bodyweight Routines to Increase Your Vertical Leap plyometric_exercises_depth_jumpDepth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.

2. Step off (do not jump off) box and land on both feet.
3. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short not like in the animation. Landing should be soft.

Safety Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background.