12 Week Plyometric Program for Basketball & Volleyball

Week 1-2 Sets Foot contacts

Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12

Vertical jumps (Go for repeated, fast rebounds under rim) 3 10

Front obstacle jumps (jump multiple cones or hurdles) 3 10

Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10

Split squats 3 6

Week 3-4

Ankle jumps (Increase air time) 4 10

Vertical jumps (Increase airtime and speed between jumps) 3 8

Front obstacle jumps (Increase distance between obstacles) 4 8

Lateral obstacle jumps (Increase distance between obstacles) 3 8

Split squats 4 6

Week 5-6

Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12

Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8

Multiple long jumps (For distance and height) 3 8

Lateral obstacle jumps (Increase distance between obstacles) 4 8

Week 7-8

Power skipping (Increase distance covered per skip) 4 10

Repeated tuck jumps (Increase height – lots of air time) 4 6

Multiple long jumps (Increase distance and height) 4 6

Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6

Week 9-10

Alternate Leg bounding (Exaggerated running –go for distance between steps) 4 8

Single leg hops (Repeated hops on one leg for distance) 4 6

Squat jumps (Increase height of jump) 3 6

Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6

Diagonal obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6

Week 10-12

Alternate Leg bounding (Increase distance between steps) 3 8

Single leg hops (Increase total distance) 3 6

Squat jumps (Increase height of jump) 3 6

Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8

Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8

Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8