How To Increase A Vertical Jump With These Five Forgotten Lessons
For decades player have tried to answer the question of how to increase a vertical jump on the basketball court. Some have been successful, others not so. But there is a constant amongst all of their findings – a handful of staple exercises that have been proven time and again to get the job done.
A great coach of mine once said “These techniques haven’t been around for the last hundred years, waiting for you to come along and dis-prove them!” Ouch – a sharp lesson in humility. Here are five oldies but goldies that haven’t passed their sell-by date:
1. Jumping rope
Jumping rope is one of the original, low-level Plyometric (explosive) exercises that athletes in all disciplines have used to increase dynamic muscle ability in the legs – particularly in the calves. There are other plyometric exercise you can incorporate into your routine, but this is a great starter. With just a few tweaks here and there, this can become a high impact and explosive drill, but that’s for another article. Many players are discouraged by the steady and unchanging rhythm of the drill – boredom! But hey – if prizefighters from the prohibition era could skip without MP3 players, who are we to complain!? Change the landing positions and pace; skipping for sixty seconds before varying steps and paces will help to keep it fresh and challenging.
2. Running stadium stairs
Now this one could help or hinder, depending on how you use it. There’s a difference between stamina training and dynamic jump training, so be sure you’re focussed on the latter. Bounding movements work best from step to step, engaging the piston-like ability of the muscle fibres in the lower legs. The same motion and energy as climbing the stairs to bed at night won’t do!
3. Explosive Squats
This is best performed on a soft surface like grass or matting, to cushion the joint impact. Crouch down into a low triple threat position, and then explode upwards as if reaching for an alley oop and return to the starting position. Remember – quality is more important that quantity, so focus on good form not high reps with this exercise.
4. Lunges
Lunges are often the poor relation in the gym when working on how to increase a vertical jump, which is a great pity because they work! Lunges can be done with or without weight (better with) and the amount of variety is surprising. Here’s my favourite – alternating jump lunges. Stand with a dumbbell in each hand and assume a lunge position with the front leg forwards and bent at about 90 degrees at the knee. The other leg will be also bent at about 90 degrees, but the knee is facing downwards and about four inches from the ground. Explosively launch upwards taking both feet off the ground and swap your stance over, coming down safely with only the soles of your feet touching the floor. 16 of those bad boys and the lactic acid will be sending you an express mailer!
5. Depth Jumps
Last but not least, depth jumps. If this is a new exercise for you ( I hope it’s not) stand on a box or bench about 12 inches high, jump off the box and as soon as you land spring back up again as high as you can go. When you start to become familiar with the dynamics of the exercise, you can use a higher platform to jump from. Keep your knees and ankles safe and listen to your body – this is quite a strenuous one.
So there we go. Five classic routines on how to increase a vertical jump. Now as, I said earlier – a great programme contains something old and something new; maybe something borrowed but the jury is out on whether blue really has any scientific basis or not.
About the Author
Now that you’ve had a blast from the past, how about a look into the future of
how to improve a vertcial jump
? We’ve put all our efforts into creating a programme to put you at the top of your own jumping potential using some tried and tested and some cutting edge, revolutionary approaches. Don’t share it – keep it to yourself:
http://www.improveverticaljump.org
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