Marcreation: Best high Jump Training i ever tried

Bodybuilding.com - 12-Week Plyometric Program For Basketball Players 12-Week Plyometric Program For Basketball Players Week 1-2

Exercise	Sets	Reps
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

Week 3-4

Exercise	Sets	Reps
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

Week 5-6

Exercise	Sets	Reps
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

Exercise	Sets	Reps
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

Exercise	Sets	Reps
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

Exercise	Sets	Reps
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

The Exercises

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Marcreation