So you want to play basketball. Only problem: you can’t jump to save your life. Your dunks are pathetic. Your rebounds are non-existent. Your opponents always block your shots. Sound familiar? You’re in good company.
As any seasoned player will tell you, vertical jumping is an important part of basketball. Scratch that. Jumping is a vital part of basketball. If you can’t jump then you can’t dunk, you can’t block, you can’t rebound.
Alright, so you know by now that you need to learn how to increase your vertical jump. How do you do it?
You’ve come to the right place. There are many tips out there for improving your vertical jump, but we’ve distilled them down into 6
First things first. The best vertical jump programs recognize that improving your ability is a matter of both technique and discipline. You not only need to learn the correct techniques, you also need to develop good practices.
That means that jumping exercises should become an integral part of your basketball training routine. The best way to increase your vertical jump is to develop a comprehensive routine that not only strengthens your leg muscles but also improves your control and agility.
When planning your exercise regimen, remember that consistency is more important than quantity. You don’t need to do these exercises every day. In fact, you shouldn’t. You need to allow your muscles to recover from previous workouts. Every other day is optimal.
The important thing is to create a realistic schedule and stick to it. As with anything, practice makes perfect.
The good news is that it’s easy to practice your jumps. You don’t need a team. You don’t need a court. You don’t need any equipment. You just need the will and a little time.
Tracking your progress is an important part of improving. Before you start your training program, measure your vertical jump. As you make your way through the program, continue to measure your jump to see how far you’ve come.
Here’s how to measure your vertical jump:
Be sure to warm up your muscles before starting your routine. Jog, climb stairs, or jump rope for 5-10 minutes and then give your muscles a good stretch. Never work out without warming up and stretching first.
Now to the good stuff. Here are 6 simple exercises that will radically improve your jumping ability.
1. Deep Knee Bends
Note: Be sure not to bend so far that you feel pain. If you do feel pain, stop immediately and see a health professional.
2. Lateral Jumps
Lateral jumps are a great way to increase the speed, control, and agility of your jumps. Here’s how to do them:
Note: You can also do lateral jumps with one leg at a time to strengthen each leg separately.
Step-Ups help you strengthen your thighs. Follow these steps:
4. Calf Raises
Follow these simple steps to strengthen your calf muscles:
5. Tuck Jumps
Tuck jumps will make your vertical jumps more explosive. To do a tuck-jump,
6. High-Reach Jumps
High-reach jumps are similar to tuck jumps. They’ll help you increase your vertical jump.
As with anything, progress takes patience and commitment. Keep practicing these 6 simple exercises and you’ll notice progress in your vertical jumping in no time!