Jump-start your jump shot

Plyometric exercises will give your basketball game a boost

By Elaine Paoloni, amNewYork Features Editor | epaoloni@am-ny.com

March 14, 2007

If March Madness makes you long for the days when you used to be king or queen of the court, you might want to do a little prep work before you start slam-dunking.

"Although most athletes are unable to soar 46 inches in the air like NBA all-star Kobe Bryant, they can drastically improve their jumping ability with the help of plyometrics exercises, in addition to regular cardio aerobics and weight training," says Eddie Carrington, a trainer at Bally Total Fitness.

In the simplest of terms, plyometrics involve jumping movements, including skipping, jumping rope, hopping, lunges, jump squats and clap push-ups. All of these exercises, which target the muscles of the lower body, are useful in improving speed, strength and overall stamina.

Here, Carrington offers some moves and tips on how to build strength in your legs and improve your overall agility.

1. Jump squats
Jump squats work every leg muscle and your core stability to give you the power you need to reach the sky.

Start in a proper squat position -- align your knees with your feet, and make sure your knees don't extend past your toes. Push off your feet, jump straight into the air, land exactly where you started, then lower yourself back into squat position.

Complete three sets of 10. Hold a dumbbell in each hand or use a body bar to increase the difficulty of this exercise.

2. Taps with a medicine ball
Place a round agility ring or a piece of tape on the floor about 1 foot from a wall. Either stand inside the ring or on the tape while holding a medicine ball in your hands. Jump from a flat-footed position as high as you can, and tap the wall with the medicine ball. Try to stay within the agility ring or on the tape as you do this. Each time you jump, try to go higher than the time before.

Complete three sets of 10.

3. Box lunges to high stable knee
Stand on an exercise step or another type of platform. Step backward into a lunge position. Without touching the step, bring your back leg up into a high knee position and hold for three seconds before starting again.

Complete three sets of 10 lifts on each leg. If you are up for a challenge, hold a dumbbell in each hand or strap on a pair of ankle weights while performing this exercise.

4. Straddle ups
Straddle an exercise step or another type of platform with your feet (add additional risers for more difficulty). Jump up onto the step with both feet, making as little noise as possible and keeping your knees slightly bent -- control is key. Pause for a minute, then jump back down to the floor.

Complete three sets of 20 jumps. Wearing a pair of ankle weights will increase the difficulty of your jumps.

5. Jumping rope
Jumping rope will help with explosive moves and speed consistency.

If you're not sure how long the rope should be, stand on the middle of the rope and pull the handles up as high as they can go. An ideal rope for your height should reach your armpit.

Continue to vary your speeds and strive to jump for three to four minutes, then rest and jump again. By increasing the intensity of your workout, you will burn more calories. Jumping rope for 15 minutes can burn up to 200 calories.