Having an explosive vertical jump gives a basketball player the edge to shoot more hoops, do more rebounds, get more steals or even dunk like a pro. For some people gifted with good height, a high horizontal jump may come naturally, but everyone can improve their jump. Here are proven factors that will help you increase your jump, like how top basketball players and student-athletes have achieved it.
The Way to Have an Explosive Vertical Jump Starts with Training
Determine your Average
The first step is to know what your vertical jump measurement is. In this way, you can track your progress after doing the next steps below. There are many ways to conduct a vertical jump test, and the easiest one can be done at home without any equipment needed. All you have to do is stand on the side of the wall, feet flat on the floor, reach your hand up, and have someone mark where your fingertips can reach the furthest. Next, jump as high as you can and touch the wall. Mark it as well. Measure the difference between the two points, and that is your current average. After doing your vertical jump training for 14-15 days, repeat these steps and check your progress. To achieve the highest vertical jump you’re capable of, do a combination of power and strength training.
Add Some Power Exercises to your Workout Routine
Power training includes movements that are quick with maximum strength applied to it. Ideally, it would be best if you did some plyometrics to aim for that high leap. Plyometrics are exercises like hopping, jumping, skipping, and bounding. Not only will these steps make for a good cardio, but they can also make improvements on your calves and ankles, which are vital factors for a high vertical jump. To make it more fun, I suggest you use some jumping rope partnered with good music.
Do Some Strength Training
Unlike power training that requires maximum strength and speed, strength training focuses on exercises controlled and slow, giving more focus on your muscles’ resistance to increasing their strength. You must add squats, lunges, push-ups, planks, and crunches to your daily training. To build your strength more effectively, use weights with it and slowly increase weight as your body adapts to it.
Be Mindful of your Form
Now that you have the best combination added to your routine, it’s time to know how your form should be doing the actual vertical jump. You must be aware of your feet’ distance, arm motion, knees, and landing technique. Before you jump, begin with the feet-hip distance apart. Position yourself to a quarter squat with your knees bent. Do some arm swing behind the hips to build momentum before going for the vertical jump. As you land, make sure to land with your knees bent to avoid any tear on your muscle.
Improve Your Athleticism with a High Vertical Leap
An explosive vertical jump is a great asset and confidence booster for an athlete. This helps you go further in your basketball career or any other sports. It betters your speed, power, flexibility and overall athleticism due to the steps given above. With an improved vertical jump, imagine how it will change your gameplay for the better. Just keep in mind not to overdo it and build up gradually to achieve that high vertical jump.