The best plyometrics for basketball involve exercises that develop your strength, power, flexibility, conditioning and jumping ability. These plyometric drills need to be used in moderation. Efficient use, not overuse, of plyometrics for basketball will provide the best results.
To improve vertical jumping ability, focus on drills such as jumping on top of boxes. Broad jumps and squat jumps store and release potential energy in the legs. This creates a muscle memory for the body to utilize during game competition. Power-based drills that focus on jumping will improve your explosiveness.
Weightlifting repetitions build strength in the legs, hips and core. Focus on performing quick sets of eight to 15 lifts instead of maxing out. Also, work on different areas during each workout, and do not overload the stress on a particular area. Design your lifting regimen to work on a full range of muscles during each session. An ideal workout regimen features two or three intense, one-hour sessions each week.
All of these workouts build conditioning. Strong conditioning allows for more consistent performance on the court. Proper conditioning prevents stress-related injuries such as pulled muscles.
As cautioned earlier, plyometrics for basketball must be utilized wisely. High-level basketball players already jump hundreds of times a week during normal practice and competition. Unnecessary weightlighting can put too much stress on your joints, causing injury. During jumping exercises, work on soft surfaces and closely monitor box jumps. Basketball is a ploymetric game by nature, and plyometrics for basketball should help you, not harm you.
Prior to each workout or game, doing flexibility drills involving stretching will improve the performance in your hips, hamstrings, legs and back. To start drills, work on a series on a series leg stretches that warms up all areas of the legs. Side lunges work on improving lateral movement.
After these exercises, engage in a series of stretches from a stationary position to focus on the groin and hamstring areas. After all areas have been warmed up, work on reaching the joints, swinging the legs and doing knee steps and backward strides. As the body becomes comfortable in moving in different directions, it has the flexibility to move more quickly and smoothly on the court.