How to Jump Higher - Basketball Training

How to Jump Higher - Basketball Training

As we all know, height is not the only major factor in basketball. Being able to jump high is a huge factor as this will make you score more baskets. A lot of basketball players, and aspiring basketball players, always look into tips on how to jump higher. Some people naturally come with this ability, but with the proper training, you would be able to do it too. This article is dedicated on giving you tips on how to get that height of jump that you have always wanted, so read on.

Every time you start a workout, you should always warm up. This would loosen up all your tight muscles and would help you avoid injuries while working out. When warming up, jogging or skipping rope is recommended. Actually, you could engage in almost any light cardiac exercise that would get your blood pumping and would get you sweating.

Once you are properly warmed up, you can now start with your exercises. The first exercise I would teach you would be deep knee bends. This exercise would strengthen your leg muscles. What you do is you stand straight, feet shoulder width apart. You then bend on your knees as low as you can get. You slowly stand up and repeat again. You could do 15 repetitions and gradually increase through time. This particular exercise should not hurt, and if you feel pain in your knee area, you should stop immediately.

The next workout is a lot harder, but twice as effective. This is called deep knee bend jump. In the first part of the workout, it would be just like you deep knee bends. You bend as low as you can, but this time, you do it fast. You then jump up as high as you can. Once you land, repeat the same exercise. Initially, you do this 15 times, but you can gradually increase it as the strength in your legs build.

The last exercise i would teach you would be toe raises. These are fairly easy to perform and are great for your calf muscles. You stand feet hips width apart. You then slowly rise up to you tiptoes. Hold your position for a couple of seconds, and then slowly go down. Once again, 15 is the starting magic number.

With a lot of hard work and perseverance, you would be able to do whatever you want. Doing these exercises regularly will surely improve your jump by a lot. Be patient, greatness takes time.

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3 Leg Exercises to Make You Jump Higher

3 Leg Exercises to Make You Jump Higher

If you want to jump higher you will need to do the right leg exercises to help build muscle in your legs. There are a bunch that you can do, but I'm going to share with you the absolute best.

There are machines out there, free weight movements and resistance training exercises that will help your jumping. In my opinion free weights and machines are the best.

The main muscles you'll want to hit are your quadriceps, hamstrings, butt (glutes) and hips. Also, you'll want to hit your calves too and abdominals (stomach).

When training legs there are a few basic fundamentals. First you have to understand which exercises work what and have an idea of a program that incorporates an effective amount of sets and repetitions of each exercise.

For starters you should probably do no more than 12 sets for your legs. As your muscles get stronger you can then increase the sets.

Here are my top 3 leg exercises for jumping:

1. Squats
2. Leg Press
3. Lunges

It is very important that you stretch before and after training to minimize muscle soreness and prevent injuries.
Here are some more tips:

• Always rest for at least two days after doing exercises for your legs involving weights or machines for recovery.
• When performing leg exercises focus on squeezing the muscle in a controlled manner. Never herky jerky.
• Try not to lock your legs and knees.

For beginners, I think you should stick with leg press and lunges.

If you're new to weights, you can do squats and lunges at home without weight and when you get stronger you can move up adding weight. If you're just starting use your own body weight.

Your main goal should be to strengthen the muscles that you use for jumping when using weights. Therefore any movement that force your body to get into a squat position will help.

Let me give you a couple more leg exercises that made my honorable mention list.

Of course they involve weights and machines because I think these get you where you're trying to go the quickest.

Hack Squat

I like this exercise because it really does a good job at isolating your the quadriceps.

If you do these right you'll feel your quadriceps working. As I said before, I feel the quadriceps are the most important muscles when it comes to jumping.

Wall squat

This one is good because all you have to do is sit against a wall for a period of time until you can't do it anymore. This exercise really strengthens your legs and you don't need weights. You simply hold this position as long as you can. Work your way up in time. Before you know it, you'll be able to hold your position longer and longer. You can do this exercise right in the comfort of your own home.

If you really want to take your jumping to the next level I recommend you do these leg exercises with a good plyometric training program. Doing both of these together will really build both power and explosiveness in your legs.

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