Basketball: Tips on Jumping Higher

While playing basketball, if you know how to jump high, then half of your job is done. There are two types of jumping in a basketball game, viz. running jump (leaper) and jump from standstill (vertical jumper). When we watch basketball stars like Michael Jordan, both seem so simple. Learning how to jump high requires lot of practice and strengthening of your thigh muscles.

Basketball: Tips on Jumping Higher

While jumping, it is the quadriceps and calf muscles that give power. Hence, in order to be able to jump higher, it is very important that you strengthen both these muscles. For improving quad muscles, you can follow weight training exercises like leg press workouts and leg extensions; whereas for developing calf muscles, you can run or coachingsprint and walk on tiptoes.

Research studies reveal that the use of arms, head and back along with leg while jumping improves the ability to jump. Hence, you need to have a strong upper body to help you swing up along with a good leg strength.

Before you start playing basketball, make sure that you do warm-up exercises for at least 30 minutes. Warm-up exercises help prevent muscle damage and injury. You can start with leg and arm stretching, followed by jogging. Try to increase your jogging speed gradually. You can also include squats, jumps, lunges and skipping on your warm up session. These simple warm-ups will help your body cope with the jumping exercise that will follow.

The jumping exercise can be practiced in this manner: Crouch down with your knees touching your chest, keeping your back straight. Then, jump quickly as high as you can, and try to land in the same position in which you have started. If you land properly, then only you will be able to jump again without wasting time in regaining your balance. Overall, it will help you to jump faster than your opponent does. Perform the jumping exercise repeatedly everyday and you will surely improve your jumping height. To avoid injury, while practicing the jumping exercise, follow safety precautions such as a padded floor.

Training for explosiveness also helps in increasing your vertical leap. You should be explosive while practicing your dunk; the more explosive you are, the greater height you can achieve while jumping off the floor. The key to a successful dunk is to make the fast twitch muscle shoot off in fast speed.

Another exercise that helps in balancing is the toe raising exercise. It strengthens the thigh and calf muscles and also helps in proper landing. You can do this exercise by standing flat on your sole and slowly balance yourself to stand on your toe.

Well! These are some basic tips that will help you jump higher, while playing basketball. In order to jump higher, try to build a strong thigh muscle and bulk up the fast twitch muscles by regular workouts and practice. Famous basketball players are not born with the ability to jump higher, they achieve the skill only after rigorous training and hard work. Remember the saying 'practice makes a man perfect'.