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  1. #1
    Registered User Iamasiann's Avatar
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    Any workout routine to improve in explosiveness, vertical and speed?

    I want to increase my explosiveness, vertical and speed for my sport: Basketball. I can't stick to a workout routine because they are usually really bad. Are there any workout routines that are really good and that I can stick with? A workout routine with split days for upper and lower body?

    Thank you
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  2. #2
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    Originally Posted by Iamasiann View Post
    I want to increase my explosiveness, vertical and speed for my sport: Basketball. I can't stick to a workout routine because they are usually really bad. Are there any workout routines that are really good and that I can stick with? A workout routine with split days for upper and lower body?

    Thank you
    Get a weighted vest and do box jumps. also on squat take your typical 4x8 and do 8 sets of 4 with that weight. Focus on the negative then really explode out of the squat. My roommate does this, he is a D1 sprinter.
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  3. #3
    Registered User Cassum's Avatar
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    plyometric program

    ^ box jumps, two legged and one legged
    Jumping lunges and squats

    Do sprints 10-15 meter sprints

    Speed ladders also come handy improving your quick feet can get you into position faster to perform jumps etc
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  4. #4
    Running for my life. The Running Man's Avatar
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    The best thing would probably be an abbreviated plyometrics program. You already (presumably) do basketball workouts, so you you want to be mindful about going full bore on a plyometrics program; your lower legs can only take so much pounding on hard surfaces. You could implement a minor speed component, but the amount of actual sprinting in basketball is very limited.
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    Registered User SportsTraining's Avatar
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    Box jump, DB jumps, split leg jumps, Sprinting hills, speed & agility training. It takes a lot of work, but you're right, you do need to stick with a program. Footwork is important in Basketball as well. Check out KingSportsTraining.com for some footwork drills, under 'Training Videos'
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    WS4SB3 comes to mind. It's a 4day split, with plyos built in.
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    Just as others have said, lower body plyometrics.

    Power cleans and hang cleans can also help out. They indirectly imitate a jumping motion, should help improve your explosiveness.
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