If you really want to take it to the next level with your team, I recommend the following [tag]basketball[/tag] [tag]plyometric[/tag] [tag]exercises[/tag] to really get their heart pumping and fast-twitch muscles engaged. 5-10 minutes of these a day will help any players game:
Stand straight with knees slightly bent. Arms should be bent at the elbows with palms facing forward and fingers pointed up. Jump vertically and extend the hands and arms above the head. Return arms and hands to starting position at the completion of the jump.Â Coaching Tip- demand deeper knee bends as players progress
Rebound Push Up
Place feet slightly wider than shoulder-width apart. Place hands on the floor shoulder width apart with arms fully extended without the elbows locked. Keep the back flat so it is not swayed and the abs and glutes tight. Look straightforward and keep the head up as you contract the arms until the chest touches the floor. Push the body up with enough force so that the hands are six inches from the floor. While elevated, quickly clap both hands together and then return them to original position before they touch the floor.Â Coaching Tip- Cue the player to keep abs and glutes tight
Place an object such as a towel or jump role on the floor. Bend the knees and hop side to side across the object.Â Coaching Tip- As players progress, raise object off the ground so player jumps higher.
Stand with both hands on hips with one foot forward and one foot approximately three feet behind. Slowly lower the back knee until it is two inches from the floor. Jump vertically and reverse feet position in the air. Forward knee should never extend past the toe and back knee should never touch the ground.Â Coaching Tip- Cue players to keep abs tight and shoulders even.