When it comes to basketball, jumping is key. Whether it’s getting that height in order to achieve a blocked shot or getting up there for rebounds, jumping or dunking is an important part of the game.
You can actually achieve great strength by doing certain jumping higher exercises. Check out these exercises that will help you strengthen your legs so you can jump higher.
How To Train Jumping Higher
These are four sets that you can do in your driveway, at a park, in a gym, or even in any room of your house. Start with the first set and work your way through, then do the first set again. Jump as high as you can with each jump to get the maximum out of these jumping higher workouts.
4 Jumping Higher Workouts
Stand up straight with your feet together. Lock your knees to isolate the calf muscles– do not bend them for the duration of the exercise. You’re going to want to use only your calf muscles for this exercise. Take your heels completely off the ground, gradually raising up on your ties.
Then start jumping from the toes as quickly as possible. Don’t put any weight on your heels or put them on the ground; you’re going to be jumping from the toes only. You’re going to do two sets of 100 jumps each for this exercise.
Add 25 jumps more each week that you do this exercise until you’re regularly doing 250. Take a break after this exercise for a few minutes, hydrate, then go into the second exercise.
Begin with your feet apart, a little more than shoulder width. You’re going to be positioned like you’re sitting in a chair. Bend the knees but have your waist and back straight. Then bend down, touching the ground with your fingers. Come up off the toes so that the bulk of your weight is on the heels.
You’re going to start jumping off your heels– kind of the opposite of the first exercise. The point of this is to strengthen the muscles in your hamstrings, quadriceps, and buttocks.
These in addition to stronger calf muscles will help you jump higher. Do two sets of 20, adding ten in each week until you can do two sets of 150. Again, take a quick break, hydrate, and proceed to the third exercise.
For this exercise, you’ll be standing again. Put your right foot in front of your body and the left foot behind, bending to touch the ground gently with your fingers. If you have your weight on your toes, you’re positioned correctly. From where you are, jump straight up in the air from the ground.
The trick here is to switch legs in the air so that the foot that was behind is now in front and vice versa. Touch the ground with your fingertips each time before jumping up again.
This will work all the muscles required for you to jump higher. You’re going to start with two sets of 20, adding 5 jumps each week until you reach two sets of fifty.
Stand with both of your feet set to should width. For this last exercise, you’re going to want to squat down towards the ground. Think of a professional baseball catcher and how they squat, remaining on their toes.
Then touch your finger tips to the ground between the feet. After this, you’re going to jump up in the air.
While you jump, put your hands straight up in the air, just as if you were going up for a rebound on the court. When you come back down tot he ground, do that same catcher’s position and touch your finger tips to the ground before jumping up again to get that rebound. Repeat this exercise with two sets of ten jumps, adding five each week until you’re up to two sets of fifty.
Start out by doing each exercise set once, then cycle through again until you’ve done the second set. Make sure to stay hydrated and take little breaks in between before moving to the next. When you’ve done each set twice for each exercise, you’re done for the day.
Jumping higher or doing anything in sports better takes work. You’re going to have to put in the time if you want to achieve results. Do these jumping higher workouts sets four times a week at least and you’ll be guaranteed to improve your jump by at least a few inches.
How To Increase Your Vertical Jump For Basketball
Remember in basketball, jumping higher is an important aspect of the game. Therefore, you must perk up your vertical leap ability and further liven up your athletic abilities.
Focus on three things: flexibility, strength and power.
Including these three crucial exercises in your normal training regimen will guarantee you in enhancing your vertical leap drastically, something which will improve your overall performance in the game. Learn how to increase your vertical jump.
3 Jumping Higher Exercises
1. Hip flexor stretch
Hip flexors are a group of skeletal muscles that connect the leg, pelvis, and abdomen and help to pull the knee forward and upward. Extremely tight hip flexors can really hamper your athletic capabilities.
The hip flexor is an area that has become more and more susceptible to tightness and contraction due to modern habits, almost pulling a large majority of athletes into anterior tilt.
Tight and contracted hip flexors hamper our vertical leap in two ways.
A tight and contracted muscle inhibits the glute maximus which is crucial for a vertical jump. Athletes with a weak glute maximus do not usually jump higher. Besides, a weak glute maximus overworks the hamstring resulting into hamstring strains.
Moreover, tight and contracted hip flexors prevent full hip extension resulting into a poor jump. There are two simple flexor stretches that will address this constraint.
The first one is the hip flexor pulse stretch. To perform this stretch properly, you will start by getting into the lunge position with your back knee on the floor.
Ensure the front knee and hip are at 90 degrees. Place your hands on your glutes and gently push your pelvis forward while keeping your torso still. Repeat the procedure in the same position.
You should feel a great stretch at the point where the pelvis meets the femur on the front of the down leg. Perform these two-second stretches ten times on each leg.
Let’s look at the second stretch which is of course more complicated. Start by kneeling at 45 degrees in front of an 8-12 inch box. With the rest of the body in the same position, put your inside leg on top of the box and gently move your pelvis forward. Your torso should be kept still.
For added balance, you can place your hands on the knee up if you choose to. For a greater stretch, raise your hands over your head and lean them towards the up knee. Maintain the position for 15-20 seconds. Perform three of these 15-20 seconds stretches on each leg.
2. Trap Bar Deadlift (The Strength Component)
Strength exercises are good at enhancing your vertical leap. The amount of force you exert on the ground will determine the height at which you will rise and the trap bar deadlift gives you that force.
When compared to the squat, the trap bar deadlift has more advantages:
First, it’s consistent regarding range of motion. There is a tendency among athletes to decrease their range of motion when they get exhausted. A majority of athletes do not squat to the require depth.
Secondly, the trap bar deadlift engages the posterior chain more than the squat when done properly. It ensures the hamstrings and glutes are worked out properly. Lastly, the trap bar deadlift is easier to learn and requires less mobility.
Now that you are adept with the trap bar deadlift, focus on increasing the range of motion and hammer the posterior chain by deadlifting of a 4-inch box. You can add bar deadlift jumps to focus on the speed side of the speed- strength continuum.
3. Single-Arm Dumbbell Snatches (The Power Component)
Most people usually mistaken power for powerlifting. The two things are different. Olympic lifters are actually more powerful than powerlifters. Power is determined by the time a person takes to move a weight from one point to another.
Both time and power are crucial in basketball. It’s not about how high you can jump but how fast can you jump high. Usually, the first jump alone does not count but how quick can you explode on the subsequent jumps.
You can be strong but lack the power and speed. Once you have built up on strength, its time you focus on speed.
Olympic lifts are ideal for power training. The single-arm dumbbell snatch in particular is very effective at increasing your vertical jump. Unlike Olympic lifts, this exercise is easy to teach. With the arms acting as a rope, wrap the knuckles under the dumbbell while pointing the elbow to the outside.
The powerful triple extension of the hip, knee and ankle, as well as the violent shrug of the upper back will have the weight move. Then come off of the ground. Olympic lifts are all about speed.
Performing these great jumping higher exercises twice a week will help you tremendously in your vertical leap results.