So, you want to know how to jump higher in basketball but don’t know how to get started? It is not as simple as what others think. But with pure dedication and commitment, all your hard work would be paid off! Interested enough? Read on to learn more!
It is the dream of every athlete to have the finest ability to dunk in basketball. Not all are given a real gift of jumping higher, but fortunately, there are many effective ways you can do to increase your vertical and do those astonishing shots you have been aiming for. A highest jump can be your powerful weapon in the court. It gives you the advantage of out-jumping your opponents, blocking shots, and most importantly, performing the most exciting dunk. How great is that?
Why is jumping higher very beneficial?
Before looking in the various ways on how to jump higher in basketball, let us look at the numerous excellent ways jumping higher can enhance overall athletic performance. In addition to dunking, there’s an extensive array of benefits that come from having higher jump.
We have getting more rebounds, getting more blocks, and getting more steals. Increasing scoring percentage is another huge benefit. Above all, you can increase your confidence. We know how confidence plays an integral role in a basketball game, whether it is dribbling a ball, driving to the basket, faking a pass, or shielding your opponent.
Regardless of how you opt to look at it, basketball is a type of game that’s ideally played when you use your height as an advantage. Though, we are not literally talking about the physical height. This means using vertical leap as well. You can use this skill to improve both your offensive and defensive game.
Before your excitement completely controls you, here are some proven ways you can do to jump higher in basketball and be an instant star player! Good luck!
Before starting a basketball activity or jump workout, it is imperative to do some warm-up exercises first. This is helpful in reducing any injury risks. Among the warm-up exercises you can try are:
Jumping rope: Prepares your body for supreme intensity training. Jump rope for about two to three minutes.
High kicks: Lightly kick up one of your legs in front of you as high as possible.
Lunges: Allows your body to warm up and get loosens before the training.
Though, the simplest warm-up is climbing up and down the stairs. This will help build leg muscle strength.
Now to strengthen your legs, you need to do some weightlifting. Some players overlook the significance of lower body strength to dominate the basketball court, though it should not be the case.
Below are the exercises to begin with.
Squats: Great for building strength in the legs and thighs. You can start with three to four sets of eight to ten reps.
Jump Squats: Do this by squatting down and jumping up high as possible reaching up to your hands high. You can begin with two to three sets of eight to ten reps.
Single Leg Squats: As the name itself, you will only use one leg. You can use your body weight or a weight to perform this exercise.
Try explosive exercises
When we say explosive exercises, the following exercises should be done:
High Reach Jumps: Best done nearby a wall or under the basketball ball so that you can see how low or how high you are jumping.
Tuck Jumps: Simply bend down in a squat position you feel comfortable and jump as high as possible while bringing your knees to your chest. Carry this out with your feet shoulder width apart.
Do some stretching
Stretch more frequently, otherwise, your muscles will get tight. This will only put you at risk since tight muscles prevent the legs from extending and promote risks of injuries. When stretching, concentrate on your hamstrings, calves, thighs, and hip flexor muscles.
Standing calf stretches, seated groin stretches, seated hamstring stretches, standing quadricep stretches, and hip flexor stretches are among the variations of stretches you should add to your regimen.
Use a vertical jump program
It is not all about warm up and intense workouts. A vertical jump program could also benefit you. It claims to help players jump higher and achieve those slam dunks easily. Many programs are available these days, so choose which one really suits well to your preference.
If you want some recommendation, The Jump Manual program is a proven system that helps novice and expert basketball players add some inches in their vertical jump. It was created by Jacob Hiller, helping many athletes improve their vertical jump through his unique practices and methodologies indicated in the program.
Drink more water
Especially during sweaty training, water is very important in your body. It replaces the lost water and improves your blood flow metabolism, etc. You should drink at least three liters of water.
Pay attention to what you eat
The types of food you eat also have an impact. Eat foods that are carb-high and fat-low. Also, always make sure to include milk, veggies, fruits, and whole grains in your diet to boost your consumption of vitamin and mineral. You can get healthy proteins from various food sources like beans, skinless poultry and seafood. Tempting to eat sugary or fatty foods? That a no-no!
Ask for help from professionals or trainers!
Another important tip is not to make your own routine and train yourself. You can always ask for help from trainers and professionals to guide you along the way. This is specifically important for beginners. They can assure to give you the best results and away from potential injuries.
Don’t just settle for less. Let your curiosity and passion allow you to fulfill your potential. There are rooms for you. If you want to know how to jump higher in basketball and be a star player, do something about it. These tips could be of utmost help. Apply it and you will notice tangible results in just weeks.
Explore and show them what you got!