Basketball Drills

Try the drills below on the days you do your cardio workouts. Start with one sequence--minimal breaks in between activities. Work your way up to 2-3 sets. Remember, when doing elasticity/plyometric drills you want to have control over the movements. Light touch is key--quiet--not stomping or clunking.
Exercise  
Two Foot Zig Zap Hops
1. Stand to the left of the ladder 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.


 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Step Downs
Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step forward 2-3 feet and place foot down onto ground. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Alternating Split Squat Jump
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. Place hands on waist.
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.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Depth Jump
1. Stand on box with toes close to edge and facing the hoop (or high object i.e. top of volleyball net or soccer crossbar).
2. Step off (not jump off) box and land on both feet. Immediately jump up and reach with both hands towards the sky.
4. Ground contact time should be short and landings should be soft.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.


 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1