Explosive Workout
1. Depth Jumps (4 Set of 8)
Stand on a box and step off... AS SOON AS you touch the ground explode up with maximum force. It is best to do this drill in front of a rim and try to get as high as possible.
2. Side to Side Box Jumps (4 Sets of 8)
Using a box 1 - 2 feet high jump side to side over the box. Each jump is counted as one rep.
3. Weighted Explosions (3 Set of 8)
Holding a weight in each hand, bend down to a squatting position. Pull the weight up above your head as you explode upwards. Land as softly as possible. It is best to be on a cushioned surface for these drills. 15 - 40 dumbbells will usually suffice for weight.
Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.
4. Lunge Jumps (4 Set of 10)
5. Zig-Zags (3 Sets of 10-15)
Start with your feet shoulder width apart. Jump into the air and land in lunge position with your upper body remaining vertical. Dip the lunge until your front knee is at at right angle and then leap back into the air. Each jump is one rep.
Stand on the right side of a line. Keep your feet pressed together as you go side to side on the line. Over and back is one repetition. The key is to go as fast as possible. If you get tired and find yourself pacing, lower the reps. Now stand in front of the line and go back and forth.
6. One Leg Rockets (4 Set of 10)
You will need a sturdy chair or box for this exercise. Place one foot on the chair and grab your waist with your hands. Propel yourself straight upward using the foot that is on the chair and drive the opposing knee forward as hard as you can. Switch feet in the air so now the other leg is on the chair and have that leg thrust you upwards again. Doing both legs counts as 1 rep. Here again, in order for this exercise to be effective, each jump must be at your maximum capacity. This exercise can be done holding weights.
7. Explosive Jumps
Explosive jumps can be done with one or two feet. I recommend doing at least one or two sets using only one foot. It will feel unbalanced and weak at first but you will soon notice how much stronger and more stable each leg feels.
Stand with you feet shoulder width apart with your hands raised above your head. Jump as high as you can trying to reach as high as you can. AS SOON AS you touch the ground, explode back into the air and try and reach that same point. Each jump try and go higher than the last... Each jump should be at the pinnacle of your explosion power.
8. Speed Rope (3 Thirty Second Intervals)
Speed Rope exercises should be done at max speed. If you are able to, you should do doubles or triples (having the rope pass under you 2-3 times during one jump). However you jump, make it very very rapid. You may find yourself messing up sometimes. To increase difficulty try moving around as you jump rope. Soon people will be mesmerized at how fast you can jump rope.
9. Sprints (4 Sets)
Mark off a space of 25-50 yards. Sprint the entire length at FULL speed. Give yourself plenty of time to rest so that the sprint can be at maximum capacity. Repeat.