Jumping Back In: Plyometrics for Strength and Performance
by Wayne Gilmour, DPT
The law of specificity is extremely simple. If you want to improve a specific skill, you must train that skill. Intuitively, we all understand this. If you want to get a better crossover, you wouldn’t practice an in-and-out dribble. Lifting weights and strengthening muscles is a great start, but if you want to jump higher, quite simply, you have to jump. The following plyometric exercises are a good start to strengthening and improving your performance.
Speed Skaters (3 sets x 30 seconds)
Switch Jumps (3 sets x 30 seconds)
Broad Jump to Lateral Jump (3 sets x 6-10 reps each leg)
DL Box Jump (5 sets x 5 reps)
SL Box Jump (5 sets x 5 reps each leg)
Lateral Box Jump (5 sets x 5 reps each leg)
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