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 weeks

Sagittal Plane – Last 3 weeks

Frontal Plane – First 3 weeks

Frontal Plane – Last 3 weeks

By Brian McCormick, PhD
Director of Coaching, Playmakers Basketball Development League
Author, The 21st Century Basketball Practice and Fake Fundamentals

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2 Responses to “The Effects of Frontal- and Sagittal-Plane Plyometrics on Change-of-Direction Speed and Power in Adolescent Female Basketball Players”

  1. Dan says:

    The girl in the first two videos (sagittal plane work) has a great deal of adduction at her knee with her feet pronating, knees caving in during these exercises. She probably needs work on her hip abductors and glutes as well as potentially looking at her feet for both strengthening (preferred) and/or orthotics? For me, this is the hardest part of working with young athletes, choosing how to apply training exercises/modalities when observing faulty movement patterns and not having quite enough info on how to address or remedy these patterns.
    P.S. Love your blog/commentaries on youth coaching!

  2. BrianMcCormick says:

    These players are done with college now; I haven’t seen them in 4 years. Not that I disagree with you, but both made it through their college careers injury-free, I believe, and the first one played in the ACC.

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