Simple Guide for Basketball Jumping Training
Vertical jumps are extremely important if you want to be a top basketball player. A vertical jump is how high you can jump from a standstill position without any external help. Of course that there are techniques you can rely on and you can improve your jumps in time by making your leg muscles stronger.
In this post, we are going to talk about the basics of basketball jumping training.
Measure your jump
To work towards a goal, you need to start by knowing where you stand. In this case, you need to measure how high you can jump right now, without any additional training. Here is how:
- Bring in a friend to help you;
- Find a high wall or pole where you can jump without reaching the top;
- Stand in front of the wall and extend your arms over your head as high as you can. Put a mark where your hands reach. That is your standing reach.
- Jump and touch the highest point you can reach on the wall. Your friend should mark the highest point you reached. This is your jumping reach.
- Get the distance between your standing reach and your jumping reach. That will be your vertical jump.
This is the simplest method you can use to find out your current vertical jump. If you are set to improve your performance then you should use this method to measure your progress after every week of exercises. Keep the results in a notebook and after a while you’ll be able to see if you are making progresses as fast as you want or if you need to exercise more to reach your goals.
Warm up is absolutely mandatory for any type of physical activity as it helps avoiding injuries. Also your muscles will be ready to take you higher when you jump. A very good exercise is jumping rope but you can also do stretches. The warm up will help increase blood flow to your muscles.
Of course that you don’t have to forget about stretching after you finish your training. It helps relieve muscle tension.
You have to be patient if you want to obtain the best results. Do not expect instant results; for starters, you need to break down your end goal into small steps. It will take weeks or even months to achieve the highest vertical jump your body is capable of.
Exercises to consider
There are many basketball jumping training options you can choose from. Top on the list are:
- Box squats with bands;
- Static hip flexor stretch;
- 50 Rep rhythm squats;
- Snatch grip deadlifts;
- Depth jumps;
- Reverse hyperextensions;
- Dumbbell swings;
- Bulgarian split squats;
- Pogo jump warm-up;
- Trap bar deadlifts;
- Standing backward medicine ball throw;
- Power clean/ power snatch;
- Weighted abs work;
- Push jerk;
- Vertical jumps.
These are just a few of the best exercises you can do for reaching higher vertical jumps. The trick is to do them correctly and consistently.
Breaks between exercises are as important as the exercise itself. They help you make the exercises correctly and avoid any injuries. It also helps if your weight remains constant because every pound you gain will keep you grounded. The heavier you are the more energy you will need to jump. Focus on conditioning and strengthening your muscles and not gaining weight.
Training for basketball is all about learning how to stay in the air longer with each jump. On the field you’ll have to jump and stay up long enough to make the shot. Focus on strengthening your leg muscles.