Jumping is an important skill in basketball. Higher jumps mean better dunks, more rebounds, and more blocks. Luckily, with some practice, anyone can learn how to jump higher. Many techniques can be used to improve your vertical jump. The first thing that needs to be done is to take a few minutes and warm up properly. This will help to loosen the muscles and gets the blood flowing.
Tips To Improve Your High Jump:
- Get strong legs – Strong legs are the key to a high jump. Players should focus on exercises that target the quads, hamstrings, and calves.
- Use your arms – Many people think that your legs do all the work when jumping, but your arms also play an essential role. When you jump, use your arms to help propel your body upwards.
- Try plyometrics – Plyometric exercises are designed to improve explosive power and can effectively increase vertical jump height.
- Stretch – Stretching is very important after a workout because it helps to relieve the muscles of lactic acid, which builds up during exercise.
- Try different techniques – Not all athletes jump the same way. Some players prefer to jump hands first, and others jump with two feet first.
Jumping Drills To Help You Jump Higher:
Training your body to jump higher explosively is key to improving your game. By incorporating these jumping drills into your training regimen, you’ll be well on your way to increasing your vertical jump and becoming a better basketball player.
To do this drill, stand underneath the basket and reach up to touch the backboard. Use your legs to jump as high as possible, and try to touch the backboard with both hands. Repeat this 10-15 times.
To do bench jumps, stand in front of a bench with your feet shoulder-width apart. Bend your knees and explosively jump onto the bench. Land softly with both feet on the bench and immediately jump back to the ground. Repeat this drill for 10-15 repetitions.
- Start with your feet shoulder-width apart and the rope behind you. Swing the rope over your head and jump when it reaches your feet. Land softly on your toes, then return to the starting position. Repeat this drill for 30 seconds.
- Start with your feet together and the rope behind you. Swing the rope over your head and jump when it reaches your feet. Land softly on your toes, then return to the starting position. Repeat this drill for 30 seconds.
Stand beside your partner, lower yourself into a quarter squat position, and jump as high as possible. As soon as you land, immediately jump again without pausing. Have your partner do the same thing and try to match their height on each jump.
Not only will this drill help improve your vertical leap, but it will also help you learn how to control your body when landing and how to react quickly.
This drill is performed by jumping off two feet and tapping the ball off the backboard as high as possible. The goal is to get the ball as high as possible so you can dunk it.
This drill improves your explosiveness and power off of two feet. It also helps to improve your balance and coordination. Stand with the ball in your hands before a basketball goal to perform this drill. Start by jumping off both feet and tapping the ball off the backboard.
Try to land softly on both feet and immediately jump and tap the ball off the backboard again. Repeat this for 10-15 repetitions.
The wall sit involves sitting with your back against the wall and your feet in front of you. You then slide down the wall until your thighs parallel the ground. From here, you explosively jump up as high as you can. This helps to build lower body strength.
Stand on one leg with your knee slightly bent to do a one-leg jump. Swing your arms up and down to generate momentum, then jump as high as possible. Land softly on the balls of your feet and immediately repeat the drill.
Do 10-15 repetitions on each leg until you feel fatigued. This exercise is great for improving explosive power and building lower-body strength.
Start by standing with your feet shoulder-width apart to do the kangaroo jump. Bend your knees and swing your arms back behind you. Then, explosively jump up as high as you can. Land softly on your feet and immediately jump again. Do this for 30 seconds to 1 minute.
This exercise is excellent for improving your vertical jump because it forces you to use both leg power and arm power to generate height.
Power Move Jump:
To perform this drill, start in a low stance and explode up into a jump, landing on both feet. From here, quickly jump again, reaching as high as possible. Perform 3-5 sets of 5-10 reps.
What Muscles Are Used To Jump High In Basketball?
The quads, hamstrings, and calves are the primary muscles used when jumping.
The quads are located in the front of your thighs and are responsible for extending your knees.
The hamstrings are located in the back of your thighs and are responsible for flexing your knees and hips.
The calves are located on the back of your lower legs and are responsible for pointing your toes and helping you raise your toes.
To increase the power of these muscles, do squats and leg presses with weights. You can also try calf raises, jump squats, and box jumps. These exercises will help improve the explosive power of your legs so you can jump higher when playing basketball.
If you want to jump higher in basketball, you must focus on your legs and back. You can improve your jumping ability by doing exercises that target those muscle groups. Additionally, make sure you are using the proper technique when jumping. With practice and dedication, you can improve your vertical jump.