Plyometric Training Program:

Here is a program that was recommended to me. As you can see you only have to do the plyometrics 3 times per week. In the second and third week you might want to raise the number of sets by one each. Then start the cycle over again on week four.

With this program you can do weights the other three days of the week and take one day rest. If you are going very hard with weights in the offseason (ie: 4 or 5 days of weights per week), I suggest doing only two days of plyometrics per week.

During the season I do not suggest working too hard with plyometrics because you need time to rest between games.

You should see some increase in your vertical leap after three or four weeks of doing this. Just be sure not to push yourself too hard because eventually you might see your vertical leap going down and it is at those times when you want to start taking a few days off.

Be sure to test your progress every week so you know how you are progressing.