In essence plyometrics is just about you leaving the ground and then landing back on the ground. This could be done with one foot and this could also be done with both feet. Plyometric exercises for beginners can also be done on your hands.
The latter has certainly become socially acceptable, even though the people who first discovered and developed plyometrics are likely to take issue with incorporating your hands into a plyometrics regimen.
The exercises we have included in this blog are exceptionally basic and really are nothing more than your introduction to this form of training.
When you perform plyometrics, you are also trying to keep the number of foot contacts to the ground as low as possible for the duration of the workout. When you perform these exercises you should still place most of the emphasis on control, even though you will be completing them at a fast pace.
The Definition of Plyometrics And Who Is It For
At the heart of plyometrics training is the shock element. This makes reference to the shock or impact that your body encounters when you touch the ground, after landing from a certain height.
When your body experiences that shock the muscles contract almost immediately. That muscular tension comes about almost completely naturally. During that contraction, the muscles in your body build up and store energy. That energy is subsequently released and contributes to the force produced when you jump into the air again.
When you incorporate plyometrics in your jump training regimen, you are doing so to develop greater explosive power in your lower limbs. That increased explosive power then contributes to a higher vertical jump.
Although it should be noted that this is not the only factor which ought to be taken into account when training to jump higher in basketball or any other sport where jumping features prominently.
8 Best Plyometric Exercises For Beginners
1-
Drill Name: Sub-Max Squat Jumps (Lower Body)
If you are in search of short-term improvements to your vertical jump, squats that are performed at a submaximal level (like these) are among the most compelling Basketball Plyometrics options for beginners.
While this is not the focus of the article, it is also worth noting that the impact of explosion execution without the full countermovement at your disposal will help produce outstanding jump training results for those who already have very high strength levels. It is a very useful exercise for both inexperienced and experienced athletes.
Reps: 5 Reps per Set
Sets: 3 Sets per session
Rest Required: Take a 30-second break
2-
Drill Name: Double-Foot Forward Hop (Lower Body)
You should perform this drill if the desire is to increase strength and explosive power output in your outer thighs, quads, hamstrings, glutes and calves.
It is among the most compelling basic exercises for those who want to improve their entire lower limb functionality when training to jump higher. What we value most about this exercise though is that it is so easy to learn and even perform with considerable aplomb.
Reps: 10 Reps per Set
Sets: 2 Sets per Session
Rest Required: Rest for 30 seconds between Sets
3-
Drill Name: Double-Foot Side Hop (Lower Body)
Where the above-mentioned Forward Hops focus primarily on strength training for the lower limbs, the Side Hips bring agility, coordination and flexibility into the equation.
That is not to suggest that the strength component becomes irrelevant. In fact, this exercise gives an experienced athlete a more comprehensive workout package to work with, without ever compromising on the outer thighs, quads, hamstrings, glutes and calves.
Reps: 15 Reps per Set
Sets: 3 Sets per session
Rest Required: Rest for 20 seconds between Sets
4-
Drill Name: Ankle Hops (Lower Body)
Sometimes it helps to visualize things a little more when you perform these exercises. With ankle hops, the best way to create a visual will be by thinking of a standard jump rope routine.
Ankle hops are basically a jump rope exercise without the use of an actual jump rope.
While you do not have to, you can use your arms to perform this better, if that helps with stability and continuity, by imagining that you have a jump rope in your hands and rotating your wrists accordingly.
So many Plyometric Leg Exercises place most of the emphasis on calf, glutes, hamstrings and quad muscle strength. That is all perfectly reasonable too. However, ankle hops are one of the few that account for the capacity of the joints to absorb the impact of jumping.
Beyond that, ankle hops also place meaningful emphasis on increasing strength in the feet, which do not always get the attention they ought to for jump training.
In the context of these exercises we are also particularly interested in the front half and the balls of the feet, which play such a pivotal role during the take-off of a jump. That is during that period of weight transference from the heels onto the balls of your feet.Reps: 60 Seconds per Set
Sets: 3 Sets per session
Rest Required: Rest for 20 seconds between Sets
5-
Drill Name: Jumping Jacks (Upper Body)
With jumping jacks, the whole idea is to develop strength and power. It is not just about being good at performing a lot of jumping jacks.
From a beginner’s point of view, jumping jacks are probably the easiest form of Jumping Plyometrics to adopt. Let us face it, most of us have done jumping jacks at some point in our lives - probably during physical education lessons in school.
Apart from being easy, they are also quite useful to perform, especially if you want a solid workout for your hip flexors - which do not always get the attention they deserve during jump training regimens.
They are also an outstanding routine for the glutes and the quads. But what we value more than anything else is that they are also great for helping your lower limbs build up greater velocity and force during the jump motion.
Reps: Between 5-10 Reps per Set
Sets: 2 Sets
Rest Required: Rest for 30 seconds between Sets
6-
Drill Name: Altitude Drop With Arms (Upper Body)
Use a box to elevate the top half of your body, almost in an exaggerated push up position. Place your palms flat onto the box.
Drop both hands off the box and use the strength in your arms to absorb that impact, by flexing the elbows just a little (about a quarter range). That would constitute one repetition, at which point you will lift yourself back up onto the box again.
Reps: 5 Reps per Set
Sets: 4 Sets per Session
Rest Required: Take a 30-second break between Sets
7-
Drill Name: Plyo Dips (Upper Body)
If it is simplicity that you seek, then this drill is tailor made for you! Simple yet more compelling than the conventional push-up for example. The regular push-up is also outstanding for those trying to increase the strength in their arms and shoulders, however, there is a lot more stability and support when performing them.
With the plyo dips it is all just you and your body weight. There is no additional support structure, so your arms have no choice but to get stronger and absorb all of the shock that comes with them. So, it is a routine that is simple yet tough, which is always the best combination of Upper Body Plyometrics.
Reps: 10 Reps per Set
Sets: 3 Sets per session
Rest Required: Rest for 30 seconds between Sets
8-
Drill Name: Plank Shuffle (Upper Body)
We have listed this as a beginner exercise because any form of planks are usually so simple to perform. This is not the most difficult routine to train. However, you should not be fooled. These are physically demanding in almost every other way and that should not be lost on anybody.
They are designed to increase the strength in your arms, shoulders and abdominal core but they also require some outstanding coordination. If your coordination is not good to start with, this drill will certainly help you up those standards in what will feel like no time.
Reps: 60 seconds per Set
Sets: 2 Sets per session
Rest Required: Rest for 60 seconds between Sets
Conclusion
While plyometrics are often performed at a high intensity, they are not actually a high-intensity interval training method. Plyometrics are performed to develop speed, strength and power.
In addition to that, there is also an element of stamina being developed when you perform plyometrics training, because they include repetitive bursts of short explosive movements.
These eight exercises provide a solid base for a beginner. They don’t just create a platform on which you can progress with your plyometrics exercises but they also keep a beginner athlete interested in jump-related training. Apart from just being simple, these exercises are also fun to do.
Hey, I’m Aleksandar and I am a Basketball freak! That is why I decided to create this blog. Teaching people How to dunk a basketball and How to Jump Higher in this sport or other related sports that require vertical jumping, is my specialty. If that’s your aim, then you have come to the right place.