Today I’m going to show you exactly how to improve vertical jump.
Do you enjoy basketball as a hobby or are you an athlete?
Either way, you probably would love a magic potion that could help you to jump higher and dunk better. Basketball is one sport where height is almost a must-have, but even better than height is your ability to jump high.
Unfortunately, we haven’t yet developed such a potion that will automatically make you the star athlete that you have always dreamed of being, but we do have some exercises to help you be able to jump higher.
While these exercises aren’t magic, they are something easy to do and as long as you stay faithful with them, you can find yourself jumping higher than ever before. Whether you have a gym that you go to or you work out at home, most of these exercises can be done at home with a few accessories.
If you don’t have some of the equipment, don’t worry, just stay faithful with as many of the exercises as you can and you should see improvement within a month.
As with any exercise plan or desired goal, you have to make a commitment to stick to it, because you want to see the results. If you don’t feel up to doing all these exercises every day, practicing them at least four times a week should be enough to help you build the strength, power, and practice that is needed for a basketball to be able to jump higher.
These exercises aren’t rocket science. You may already have some of them included in your daily gym routine, so you can do it. Those amazing dunks that you dream of are possible.
Just as with any exercise, the more you do it the stronger you become and exercising with the end goal being that you will jump higher will help you do just that. Think about it; where does the power come from to jump? That’s right! Primarily from your legs, so it makes sense that the more strength you have in your legs (specifically the quadriceps, as well as the calves, hamstrings, and more), the higher you will go. Using your core in these exercises and being mindful of it is also a good idea, as a strong core will result in more power all around.
Of course, other important factors to jumping higher and being an overall good athlete is to have agility and speed, so it also helps to train your body in certain exercises that help to provide it with a “memory” that will help make it feel like it’s second nature.
As you practice and exercise the target areas, your body has no choice but to get better and this means that with time, you will achieve your goals of being a top basketball player.
Without further ado, here are 7 exercises you can start doing today to see a difference in how high you jump in only 30 days:
When exercising to jump higher, you want to do several things to your body. One of these things is to loosen up your hip flexors which may be tense from too much sitting.
Much of the time, a reason why people don’t naturally jump high is because they don’t use their hip flexors. From too much sitting to a lack of mobility in that region, hip flexors are not practiced or exercised as much as they should be.
A basketball player who wants to jump higher and play better, it’s important to start training and using their hip flexors as often as possible.
Another benefit from forward lunges is that it will help to strengthen your calves, which is a key body part used in jumping.
These are the simple forward lunges where you place one leg in front and the other behind you and press into a deep squat. You can do it in place or do mobile forward lunges.
You will need a gym for this one, as you will want to use the trap bar for this exercise. The trap bar is a piece of equipment that offers several benefits for your body, some of them being that it helps you to be able to perform a centered squat which is exactly how a jump should be practiced.
Because of this and the weight used, you can train your body to perform stronger and higher jumps. While the exercise itself is similar to your average deadlift, because of the positioning and design of a trap bar, the result is much smoother and better for your hips.
Remember, your hips are an important component of jumping higher, because of the positioning and our average while training you to jump higher, has to be good for your strength.
A jump squat is very helpful in building the right kind of muscle needed for higher vertical jumps while also training your muscles to jump. The result is stronger hips, knees, and ankles which are three components that are very much used in jumping.
A jump squat will not only teach you how to jump higher, but will also provide you with toned legs—and there is no harm in that. Some people consider these to be a fun exercise, although that is subjective to preference.
One thing is for sure, anything that gets you jumping while training you to jump higher, has to be good for your strength.
You may not want to do too many reps of these exercises as they are very tiring and tiring is not good for your body nor your end goal. Depth jumps are often used to help athletes gain much more strength with this plyometric exercise.
What you will want to do is acquire a sturdy box. The exercise consists of stepping off the box and immediately jumping once your feet hit the floor.
Not only does this help you build power, it also helps to provide you with speed and agility, which are two more factors that are important for a basketball player.
You will need light weights for this exercise as you will be dropping them to the ground. Holding two weights in your hands, you will bend your knees to prepare for the jump and then with as much strength as you can muster jump as high as possible while allowing the weights to leave your hands.
Repeat the process. It may be tedious, it is beneficial for your knees and hips and will train your body to jump while focusing on other things at the same time.
Much of being able to jump higher is in how much you can use the power and strength in your body. Tuck jumps help to train you by requiring you to repeatedly use as much core and muscle strength possible to achieve a high jump.
Tuck jumps consist of you jumping up and pulling your legs up as far as you can in the jump. It may be challenging, but is worth it as it is one of the most helpful ways to obtain a higher jump in 30 days. Remember to use the strength in your arms as well, for this one.
You have probably done these in your lifetime, as gym teachers love them. You may be out of practice though, so get your body back into the habit of these fun yet difficult jumps and you should see a difference in how your body feels and how high it can jump.
Calves are very helpful in jumping higher and toe raises are highly beneficial in building strength and power in your calves. Using dumbbells or a barbell, you will want to stand for as long as possible on your toes, before placing your heels on the floor again.
If you feel it in your calves, you are doing it right. If not, reposition yourself until you do. 10 or more repetitions should be enough for you to start seeing a difference in your calf strength, even within just a couple of weeks.
Besides, you will be showing them legs off in your basketball shorts, so why not make sure that they look good while you’re at it.
Ankle weights are one of the most common training accessories for any athlete. The reason is simple – they are easy to use, they are not expensive and provide really good service for the price.
There are a lot of articles you can browse that discuss whether ankle weights can really help you in gaining strength, and opinions are different on this subject.
If you are uncertain about whether using ankle weights will benefit your jumping or running ability, you are at the right place. I will provide you useful information about ankle weights benefits, and also point out some important things you need to be aware of to use them properly, without risk of injuries and develop your strength and athletic abilities.
The principle of ankle weights effect is very simple. As additional weight on your legs, your leg muscles will face more resistance when employed, which will make them work harder and grow.
Ankle weights are helpful in developing your calves, glutes, hamstrings and quadriceps – full package of leg muscles responsible for your lower strength.
If you want to develop those muscles, use ankle weights during your practice. If the exercises you’re practicing don’t require a lot of knee or ankle joints motion, you are free to use heavier weights.
As a basketball player, having good leg strength is very important. You need to be able to remain solid and balanced in contact with your opponent, and ankle weights are useful tool in helping you achieve that.
This is a fact. Wearing ankle weights while practicing your vertical leap will improve your jumping ability. The more weight you add to train your leg muscles, the more jump power you will generate.
But, please be careful. If you add to much weight, you will be exposed to risk of harming your ankle joints and getting injured. So don’t be unrealistic with your hopes of jumping to the roof.
As a basketball player, jumping ability is a valuable asset for you. Even the slightest difference in jump height can give you the edge in fighting for rebound or blocking a shot. And wearing ankle weights can give you that extra inch of advantage.
So use them smart and carefully. When you’re doing jump exercises, start lightly with one or two pound weights, and gradually increase weight up to five pounds. That would be just the right amount to gain that extra jump height and not harm your joints.
Similar to improvement in jumping, ankle weights provide extra muscle strength for running. With stronger leg muscles your start will be quicker.
Basketball is the game of rhythm more than game of speed. So explosiveness is very valuable for basketball players – if you are able to change rhythm quicker, like slowing down, making some fancy dribble move, and then exploding to the rim before your defender has time to react, you’ll be in great advantage.
Again, be careful with how much pressure you put on your legs. Use ankle weights up to five pounds for exercises that require quick motion of your ankle joints. Basketball is a game of moment also, so one tiny bit of a second makes huge difference. You can gain that advantage with usage of ankle weights.
This may sound weird, but it is true. Using ankle weights while you’re making upper body strength exercises gives better results.
How is that possible, since ankle weights are standing on your ankles, you might ask.
It’s quite simple, actually. Some specific exercises, like pullups for example, work in the way that uses the weight of your legs to put resistance on your upper muscles. So, the heavier your legs are, the more weight you have to pull up.
Upper body strength is more important for basketball player than lower body strength. You can see the best basketball players – their arms and abs are more developed that leg muscles. So you want to develop them as much as you can.
For these exercises you can use ankle weights heavier than ones you use for jump and speed improvement. You are free to add as much weight as you can handle, since your ankle joints are not in danger.
By using ankle weights while running or exercising, your endurance will be increased. You will require more effort from your body to keep the tempo and pace of the run, which will eventually lead to improved endurance and stamina.
Stamina is also valuable asset you need to have as a basketball player, especially if you’re planning to be great player, spending as much time on the court as possible. But again, be careful with how much weight you add on your ankles while running. Five pounds is more than enough to get desirable results and not risk injuries.
Similarly, by adding more weight on you, your body is also forced to push itself more than usual, and you will burn more calories in the process.
Body fat is not a desirable thing for any elite sportsmen, especially for basketball players. Feel free to use ankle weights and reduce your body fat by burning more calories than usual.
While there are many exercises that can be used in helping you to be able to jump higher, these above exercises are a great way to get started. Each one is meant to help you build strength-primarily in your legs-but also in your body. Some of them are also highly beneficial in training your body to use the power it has to create momentum in jumping higher.
As you practice these exercises on a daily basis, you will notice in both how high you can jump and also how much stronger and agile you will feel. Of course, the extra muscle and toned body doesn’t hurt either. As an athlete, you want your body to show it and these exercises will go far in helping you to look stronger and better than ever—while jumping higher.
And again, be careful with weight. One thing you don’t want as a basketball player is to suffer ankle injuries.
If you have any questions, we’re here for you. Enjoy.