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