Developing a Plyometric Training Program to Improve Jumping and 3-Point Shooting Ability in Basketball

Hongyu Zhu; Ponthep Leethong-in; Prakit Hongsaenyatham

doi:10.60027/iarj.2026.e293325

Authors

Hongyu Zhu Bangkokthonburi University, Thailand https://orcid.org/0009-0005-3537-5149
Ponthep Leethong-in Bangkokthonburi University, Thailand https://orcid.org/0000-0002-2691-3727
Prakit Hongsaenyatham Bangkokthonburi University, Thailand https://orcid.org/0009-0009-2196-0258

DOI:

https://doi.org/10.60027/iarj.2026.e293325

Keywords:

Plyometric Training Program, Jumping Ability, 3-Point Shooting Ability, Basketball

Abstract

Background and Aim: Improving jumping ability is not merely about increasing an athlete's vertical height or jumping higher; it's about refining the player’s overall game performance through effective jump techniques. In basketball, jumping is far more than just a basic movement; it is crucial for key skills like shooting, blocking, and rebounding. The level of competition in basketball continues to rise, and the importance of physical attributes like jumping ability has become more pronounced. Despite the critical role of jumping in basketball performance, many athletes struggle to reach their full potential in this area due to inadequate or improperly structured training methods. Therefore, this research was to develop a plyometric training program to improve jumping and 3-point shooting ability in basketball.

Materials and Methods: This research was quasi-experimental. Consisted of 232 male basketball athletes and 7 coaches from the basketball club of Yunnan University of Finance and Economics. All 232 male basketball athletes will participate in the vertical jump test, and their scores will be recorded. The 40 male athletes with the lowest test scores, who volunteered to take part in the experiment, will be selected as the sample group. Using a systematic sampling method, the sample will be divided into two groups, with 20 athletes assigned to the experimental group and 20 athletes assigned to the control group. The experiment will be conducted for 8 weeks, the experimental group will be trained using a plyometric training program, and the control group will be trained using a traditional training program. The vertical jump test and three-point jump shot test will be administered to all 40 athletes before the start of the training (pre-test), after 4 weeks of training, and upon completion of the 8-week program. In this research, mean, standard deviation, one-way repeated measures ANOVA, Bonferroni post hoc, and independent t-tests were used to analyze the data.

Results: The results showed a significant difference between the experimental and control groups in the post-test outcomes for both the vertical jump and three-point jump shot tests. Additionally, within the experimental group, significant improvements were observed in the vertical jump and three-point jump shot results across all time points: pretest to mid-test, pretest to posttest, and mid-test to posttest, with significant differences at the 0.05 level.

Conclusion: The plyometric training program developed was more effective in improving jumping performance in basketball.

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