How to increase your vertical jump
Having a high vertical jump in basketball is a very valuable asset.
It gives the player and his team great advantages in almost all aspects. The ability to catch the ball in defensive or offensive rebounds depends on how high the player can jump above the rest.
A block is equally valuable as it will deny the opposing team points, and having a high jumping player can stop the other team from scoring.
Having a high vertical leap will unlock the most exciting and morale-boosting move, the dunk in your offensive arsenal. In order to improve your vertical jump, you can start building the right muscles and exercise how to jump higher accordingly.
Here are some tips on which muscles will give you the most improvement and how to build them:
Do the Squat to build your leg muscles (quadriceps, hamstrings and calves)
Let’s start the how-to-jump-higher lesson with good old Squats. A high jump will surely depend on the leg muscles in order to propel the player to greater heights, and it makes sense to develop the lower half of your body.
Doing squat exercises is akin to jumping, but with greater resistance and you may customize the workout by adding weights.
Single-leg squats can be done as well since most of the jumps you will be making are off of one leg, and single squats are specific for explosive leg movement.
You may want to go down as low as you can to activate and stimulate the glutes, which is a muscle that aids in propulsion.
After you put yourself in the lowest possible position, push up as fast as you can to work on the fast-twitch muscle that also aids in the upward exploding phase of the vertical jump.
The Calves are also Important
Build up your calves in the easiest way possible, and it will increase your jumping height. You may do this without any complicated machines.
Find any step or curb and step on it in a way that the balls of your feet are on it, but the heels are not. Raise yourself a few inches by standing on tip-toe slowly and feel the weight shift onto your calves.
The trick is to do it slowly so that the calves are stressed for the longest time. Try to do this daily for at least 20 repetitions, and then increase it as you go.
Do the Lunges
Lunges are excellent exercises. They are very effective because they attack all the muscles in your legs. They show you which side is weaker, and you match the stronger side.
When you lunge, your forward leg should be about 90-degree angle. And then you bend the other leg till the knee is about 1” above the ground.
It’s important that your knee doesn’t pass the toes; that’s how you can hurt your knee over time. Do three sets of 15 reps on each, that will get you started. Remember not to overtrain, you can increase as you progress.
I will show you three variations.
Push back lunge: You lunge forward then push back to start position and lunge with your opposite leg.
Walking lunge: It’s the same as the push back lunges, but instead of pushing back to the start position, you step forward after every lunge. Repeat every step with the opposite leg.
Jumping Lunges: This exercise will greatly improve your explosivity it will also put your heart rate up, which will lead to burning more fat than usual.
Do the Jump Rope
Some people easily overlook the many benefits and the simpleness in exercising using the jump rope. But it is essential to any muscle toning, and program and those who wish to jump higher should take this exercise into their daily routine. A jump rope can easily be obtained, and you may also improvise with any length of rope that fits your height. Do the jump rope exercises without bending at the knees- it stimulates and practices all the essential muscles that you will need to jump higher, and it is fun to boot. Doing this at least 5 minutes every day will immensely help you reach your goal faster.
Depth Jumps for Good Measure
We can’t finished the how to jump higher lesson without mentioning the depth jumps. Try starting depth jumps, by stepping off any box or step, then immediately “exploding”, or force jumping upwards with all your leg strength upon immediately landing. Doing this speeds up the body’s reaction time, and the lower body will be more alert to perform the higher vertical jump that you will need at any time. A box or step that is around 6 to 8 inches is ideal for beginners, and when you do the explosive jump you may also reach your arms upward and overhead. Do this important exercise on how to increase vertical jump 10 to 15 times daily, and then steadily increase it as you progress.
Click here for 5 basic exercises on how to jump higher