Explosive Vertical Training ProgramPrint

 

Split Power Jumps with Resistance Bands

• Assume split squat position with resistant bands around your ankles
• Lower into a quarter squat and then explode upwards for maximum height
• Switch position of your legs in the air, landing in a split squat position with opposite foot forward
• Continue for specified reps

Sets/ Reps:  3 x 10

Importance:  Increases vertical explosiveness

Key points:  Your feet should be walking step distance apart for split squat stance.

 

Box Jumps with Dumbbells

• Assume athletic stance while holding dumbbells at your side about 2 feet away from a plyometrics box
• Lower into a quarter squat and then explode upwards onto the box
• Land softly on top of the box with knees slightly bent
• Step down slowly and repeat for specified reps

Sets/ Reps:  5 x 5

Importance:  Improves vertical jumping ability and strength

Key points:  Start out with no weight and increase gradually throughout the drill.

 

Resistance Band Dunks

• Start with a resistance band attached around your waist and stand near the block
• With only 1 dribble and 2 steps, explode towards the rim and dunk or score with a power lay-yp
• Perform the drill from the left and right block, making sure there is resistance on every jump

Sets/ Reps: 3 x 10 each block

Importance:  This drill simulates a dunk or power lay-up with resistance which will dramatically increase vertical jumping ability and strength.

Key points:  Explode/ jump as high as possible for each dunk/ power lay-up.

 

Resistance Band Quickness Drill

• Start with the bands attached at your waist and stand directly in front of the rim about 3 feet away
• Explode up towards the rim and score the ball ten times as quickly as possible with either a dunk or power lay-up
• After 10 dunks/ lay-ups, rest and repeat the drill

Sets/ Reps:  3 x 10

Importance:  This will improve vertical ability and quick jumping ability needed after grabbing a rebound and jumping back up for the score.

Key points:  It is important to have your partner who is holding the resistance bands to move in all directions so that it varies the provided resistance at every angle and challenges your legs strength and explosive ability.

 

Weighted Ball Sit-Ups

• Assume the sit up position with a partner in front of you holding a weighted ball
• As your partner throws you the ball, catch it overhead and perform a sit-up
• Throw the ball back to your partner as you come up
• Repeat for specified reps

 

Sets/ Reps:  3 x 25

Importance:  This will improve core strenght which is vital in increasing vertical ability.

Key points:  Use a 10-20lbs. weighted ball for this exercise.

Drill	Sets/ Reps
Split Power Jumps	3 x 10
Box Jumps	5 x 5
Resistance Band Dunks	3 x 10 each block
Resistance Band Quickness	3 x 10
Weighted Sit-ups	3 x 25