篮球运动中的爆发力训练（篮球爆发力提升训练）

Considering training in explosiveness

I need to respond in Chinese since the user asked about explosiveness training in basketball. It seems like they want specific guidance on how to improve their explosive power for the sport. This is an interesting topic because explosiveness can really make a difference in performance. I should think about effective exercises or drills that target explosive movements, as that’s likely what the user is looking for!Creating a training plan

I need to develop a concise yet comprehensive training plan focusing on basketball explosiveness. This includes principles like assessments, warm-ups, and strength training for max strength. I'll incorporate power training through plyometrics and Olympic lifts along with specific drills for agility, sprinting, and conditioning. I should also highlight injury prevention, mobility, and recovery practices. Plus, I'll consider adjustments for in-season versus off-season. To make it practical, I’ll include options for limited equipment. This is quite a lot to cover!Structuring training details

I need to provide sets, reps, and tempos in a way that follows CLI style guidelines. Concise bullet lists are the way to go, and I should keep formatting light. I can use short headers if necessary, but I shouldn't make it overly complex. There's no request for code or shell execution, so I can skip that. Also, I’ll incorporate the Chinese text as requested. This will take some careful organization on my part!Structuring explosiveness training

Let’s layout the training program for explosiveness. I’ll start with a title and core principles like the force-speed continuum, maximum strength to power, and different planes of movement. I need to include assessments and training modules, such as dynamic warm-ups and foundational lower body strength exercises, specifying loads and sets/reps. For explosiveness, I’ll cover plyometrics and basketball-specific drills. The schedule should vary seasonally while addressing common mistakes and recovery methods. It’ll be important to be concise yet actionable with the figures!Detailing tempo and progressions

I need to include tempo notes for the exercises: explosive concentric motions and controlled eccentric phases of 2-3 seconds for strength training, while minimizing ground contact during jumps when appropriate. I'll also outline a sample 8-week progression: weeks 1-2 focus on building a base, 3-4 on increasing volume, 5-6 on intensity, followed by a deload in week 7, and a test week in 8. I'll add equipment variations like Olympic lift derivatives and incorporate ankle stiffness drills as well. Let's put this together!