How to Jump Higher in Basketball: 4 easy steps to add inches
Are you ready to dominate on the basketball court, but you can’t even jump high enough to touch the rim? Here are four easy steps to get you adding inches to your vertical and points to your game.
1. Lose the weight
The biggest thing holding most people back from being able to dunk or rack up rebounds on the basketball court is simply the extra weight they are carrying around. Taking care of proper nutrition is the cornerstone of any athletic ability. It’s simple- the less weight you are carrying around, the easier it is to launch off the ground. And, the sexier you look… Sound like a win-win to me.
Now there are all kinds of nutrition guides out there. Generally, if you stick to eating real, unprocessed foods and cut out the things everybody knows you shouldn’t eat, you will see your body fat count go down and inches added to your vert.
2. Jumping exercises
When you are trying to jump higher for basketball specifically, you want to work on the ability of your muscles to create explosive energy. Sure, doing lost of squats and calf raises are good, but implementing plyometrics into your workouts is crucial if you want to be able to make explosive jumps for dunks or defending.
Plyometrics exercises train the body to perform moves that require short, intense bursts of energy. Here are 5 examples of great plyometric jumping exercises.
-Box jump- Get a box that’s about as high as you can jump and put it in front of you. Jump up on top, then drop back down again. As soon as your feet touch the floor, jump up again.
-Jump Squat- From a squat position, jump up explosively and land soft (when you make first contact with the ground, let your toes immediately absorb the shock of landing by sinking fluidly straight back into your squat position). Try to do this exercise without making any landing noise. This will reduce the shock of your land and finely strengthen the tiny muscles necessary for explosive jumping power.
-Hurdles- Line up 4 or 5 hurdles in front of you. Squat down and jump with your legs together, tucking them under your chest as you clear the hurdle. Land on two feet (for maximum effectiveness, don’t let your heels touch the ground) and continue along, using the momentum of your arms to help you up.
-Side to side hurdle- Stand next to a bench press, squat down and jump sideways over. Tuck the legs up to the chest and try and jump a bit higher each time.
-Jump Rope- Simply jump rope trying to go as fast as you can keeping your heels off the ground.
3. Improve your form
You can add a few inches to your vertical really quickly just by making sure you have good form. This is important to prevent injury as well. Check out this video on form.
4. Taking care of your body
Before you get to the exercises, the most important element in every program of workouts to jump higher is to start with a good regime of stretching and warming the muscles. This helps prevent many of the injuries that can happen during training. If you have the opportunity, do some jogging before you start. You can use a jump rope for warming up as well, or just run up and down the stairs a few times. This could be used as a full workout also.
After the warm is the stretch. Don’t skip out on this! Not only is this taking care of your body, if you stretch the right muscles, you can extend your reach allowing you to add some more inches to your overall height. Here are some suggested stretches:
-Hamstring stretch- There are tons of variations to this one. The basic is to stand with your feel shoulder width apart and bend down toward your toes. You can vary it up by putting your feet further apart, focusing on each leg individually, or even sitting down.
-Quad stretch- Stand up tall and grab your foot banding at the knee. Pull your foot toward your butt and try to keep your knees even.
-Standing side stretch- This is the one that will improve your reach. In a standing position, reach both hands in the air. Reach as high as you can, then lower one hand down. Reach the hand that is in the air over your head and kick your hip out to stretch the side of your body. You should be leaning the opposite direction.
-Overhead tricep stretch- Reach one arm behind your head. Grab your elbow with the opposite hand and pull your arm back toward the back of your head.
Some other basic advice is to be careful not to over exercise. Give your muscles at least one day of rest in between each workout. Each group of muscles should not be trained for more than two days in a row; even better is to allow 48 hours rest between training muscle groups; other wise you could incur some serious injuries.
And remember consistency is the key. You can’t expect to start leaping higher after only several days of training. Workouts to jump higher can take weeks or months to reach your goals, and should be done regularly to have the desired effect.
If you stick to these tips, you will definitely see some improvements in your vertical fro basketball. The best way to learn how to jump higher in basketball is to have a personal coach with a very specific training guide. The Jump Manual is a great program that will guarantee to add 10 inches to your vertical in 12 or less or your money back. With this program you have access to a complete workout chart to keep you on track with all of the proven exercises, an exact nutrition plan, videos of all the work out, and most importantly, one on one training with Jacob Hiller, the creator of The Jump Manual. Jacob is a full time vertical jump trainer who has worked with high school and college athletes, coaches, professional NBA player, Olympians, and professional dunkers. Learn from the best and perform like the best!