Why Is Plyometric So Good For Team Players?

The simple answer is because all team sports players need to be able exert maximum strength and speed (power) at different intervals of the game and the best way to train to improve power is to complete actions that they will actually do during a game. Box jumps, for example, are perfect for a basketball player because this will improve an abundance of elements - strength, agility, speed, power and all of these will increase the height of the jump.

A review of evidence by Johnson BA in 2011 saw "Preliminary evidence suggests plyometric training also had a large effect on increasing kicking distance, balance, and agility. The current evidence suggests that a twice a week program for 8-10 weeks beginning at 50-60 jumps a session and increasing exercise load weekly results in the largest changes in running and jumping performance" Quoted directly from the study (see sources).

This was determined by looking at a range of studies on plyometrics across different age ranges and genders to get the best evidence possible. However, plyometric training is very intense and must only be completed with supervision from a trained coach because the force you apply through the muscle when jumping is so high that it can easily causes tears and muscle injuries. 

Sample Plyometric Session

This is a sample of a plyometric circuit session you could complete with any team sport player or group to improve their power. Each station needs to be completed for 45 seconds at maximum effort and with 2 minutes rest between exercises:

Box Jumps - Single box jumps two footed on and off the box - complete as many as possible in allotted time

Squat Thrusts - Starting in the push up position bring the knees into the chest and back out to full stretch as many times as possible and as quickly as possibly

Side Jumps - Lay a jump rope in a line on the floor facing away from the player - player must two footed jump either side of the line the full distance and back again

Jump Squats - Complete a full squat but on raising up the player must jump as high as possible and then squat again.

Broad Jumps - Set 2 cones out about 2m apart, player must two footed jump forward to the opposite cone and then jump backwards to the start cone

One Legged Squat - rest one foot raised behind on a low bench and complete a squat on one leg - complete ten then swap legs continue to swap through the duration.