Description of plyometric exercises that can be used to improve your explosiveness in basketball.

1. Plyometrics for Basketball Success Presented by RoswellBallers.com Twitter: http://twitter.com/roswellballers Facebook: http://www.facebook.com/group.php?gid=7911362242 Email :roswellballers@gmail.com

3. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.

4. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.

6. You should focus on making all of your jumps explosive and having little contact as possible with your feet on the ground.

7. All plyometrics exercises should be performed in 3 sets of 5 repetitions. This will help you achieve the maximum results will minimizing injury.

8. Exercise 1: Tuck Jumps STARTING POSITION: The athlete stands with feet shoulder width apart. MOVEMENT: The athlete springs from the ground, flexing hip and knees until thighs are parallel with the ground. The athlete grasps the knees briefly, with both hands and then extends the legs to the ground surface and repeats the movement as prescribed.

9. Exercise 2:Squat Jumps STARTING POSITION: The athlete stands with feet shoulder width apart. MOVEMENT: The athlete squats to a position of knee flexion and moves vertically as rapidly and forcefully as possible. Immediately upon landing he absorbs the force of landing until reaching the knee flexed starting position. He then attempts to come out of that position in a vertical direction as rapidly as possible.

10. Exercise 3: Pike Jumps STARTING POSITION: The athlete stands with feet shoulder width apart. MOVEMENT: The athlete springs off of two feet into the air. While keeping the upper body erect, the legs are brought up with no flexion (i.e. straight) by flexing the hips. The athlete touches the toes and then opens up to return to the ground surface. The process is then repeated.

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