Dominate the Competition:
Originally Published on STACK.com
At every level, basketball is becoming more competitive as athletes find new ways to train. At present, the key to staying ahead of the game is through plyometric exercises. Most athletes view basketball plyometric exercises as jumping drills for lower-body power, but there are also plenty of upper-body plyometric drills. These develop the power you need to make quick passes, finish at the basket and increase your range from beyond the arc. It's important to have a solid foundation of strength before attempting these exercises. Because plyos require maximum speed and effort for every repetition, performing them incorrectly can lead to injury. Learn how to build your strength base with my previous article, Dominate the Competition: Basketball Strength Training Program. Once you've got that under your belt, try the following program. Consult the chart at the end to add this blend of beginner, intermediate and advanced basketball-specific upper-body plyometric exercises into a twelve-week, off-season training routine. Do not use this as a complete substitute for a strength training program. Perform the basketball plyometrics workout twice a week with at least 72-hours of rest between. Beginner Plyometrics
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About the Expert Ramon Williams - Ramon Williams graduated magna cum laude from Montclair State University with a B.S. in Physical Education. He is currently an NSCA-certified strength and conditioning specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in several sports but focuses on speed...
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