Basketball: Square Jumping- Plyometrics

With feet flat on the floor, legs slightly bent and back flat on the floor, clasp your hands together over the centre of your chest. Using the abdomen, sit up almost straight. Maintain a straight back and keep the same distance from the chest as when you start the situp.

Cones will be set up as shown in the video. Two players will be competing against each other. On the coach's whistle the players must touch each cone 5 times. Once they have done that it is the 1st player to grab the cone in the middle.

Set-up over about 30m. Use three blocks of wood or something similar, evenly spaced across the working area. Crab sideways, as fast as possible as possible but do not bring your feet together. Collect each block in first hand and transfer to other hand and replace on ground. In training to be a top player do this drill twice a day.

Players will find a straight line on the court. With 1 foot infront and the the other foot behind the line. Players will switch foot position as quick as possible and continue this for 30 seconds.

The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.

Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.

Have your feet underneath you as if you were a sprinter about to begin a race, shoot the feet back into a press up position and return to the start. Repeat 15 – 20 times

Players will walk 2 steps in a direction and then perform a vertical jump. When they land they will walk 2 steps in another direction and then perform a vertical jump.

Players will zig-zag across the court hopping on 1 leg. Once the player gets across the court, they will switch legs and go back the other way.