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تمرینات پلیومتریک بسکتبال

    Illustrative 12 Week Plyometric Program for Basketball

      Sets Foot Contacts
    Week 1-2    
    Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12
    Vertical jumps (Go for repeated, fast rebounds under rim) 3 10
    Front obstacle jumps (jump multiple cones or hurdles) 3 10
    Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10
      12 126
         
    Week 3-4     
    Ankle jumps (Increase air time) 4 10
    Vertical jumps (Increase airtime and speed between jumps) 3 8
    Front obstacle jumps (Increase distance between obstacles) 4 8
    Lateral obstacle jumps (Increase distance between obstacles) 3 8
      14 120
         
    Week 5-6     
    Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12
    Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8
    Multiple long jumps (For distance and height) 3 8
    Lateral obstacle jumps (Increase distance between obstacles) 4 8
      13 116
         
    Week 7-8     
    Power skipping (Increase distance covered per skip) 4 10
    Repeated tuck jumps (Increase height – lots of air time) 4 6
    Multiple long jumps (Increase distance and height) 4 6
    Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6
      16 112
         
    Week 9-10     
    Alternate Leg bounding (Exaggerated running –go for distance between steps) 4 8
    Single leg hops (Repeated hops on one leg for distance) 4 6
    Squat jumps (Increase height of jump) 3 6
    Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6
    Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6
      17 110
         
    Week 10-12     
    Alternate Leg bounding (Increase distance between steps) 3 8
    Single leg hops (Increase total distance) 3 6
    Squat jumps (Increase height of jump) 3 6
    Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8
    Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8
    Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8
      15 108

     


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    برچسب ها : jumps ,increase ,distance ,obstacle ,sprints ,week ,obstacle jumps ,jumps increase ,increase distance ,distance between ,lateral obstacle ,jumps increase distance ,lateral obstacle jumps ,increase distance between ,diagonal obstacle jumps ,
    تمرینات پلیومتریک بسکتبال

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