The Effects of Frontal- and Sagittal-Plane Plyometrics on Change-of-Direction Speed and Power in Adolescent Female Basketball Players

Plyometrics is a popular training modality for basketball players to improve power and change-of-direction speed. Most plyometric training has used sagittal-plane exercises, but improvements in change-of-direction speed have been greater in multi-direction programs.

Click on the link (FPP vs SPP) to read the paper published in the International Journal of Sports Physiology and Performance. The videos below are the training program used by the players in the study.Sagittal Plane - First 3 weeksSagittal Plane - Last 3 weeksFrontal Plane - First 3 weeksFrontal Plane - Last 3 weeks
By Brian McCormick, PhDDirector of Coaching, Playmakers Basketball Development LeagueAuthor, The 21st Century Basketball Practice and Fake Fundamentals
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Through-the-legs around-the-back dribbling drill