Jump Higher - Play Better Basketball: 3 Tips To Increase Your Vertical Leap
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Regardless of your sport,
jumping is an important element. If you play basketball, your vertical leap
can be critical to your success. NBA basketball players are known for
jumping higher than other athletes. What's their secret to incredible
vertical leaps? It's not genetics. Why
do they jump
higher? It's combination of
good technique and exercise.
Here is a quick 3-Pack of jumping
exercises
you can do at home -- no gym required. You can add these to your
jumping program or start a new vertical leap project today.
Before you start, it is a good idea to warm up your muscles a bit. You
won't learn to jump higher or increase your vertical if you are not
ready for exercise. Do some light jogging in place, walking up stairs,
or jumping rope to get your blood flowing. You should also do some
quick stretching targeting your leg muscles for jumping. Touching your
toes (hamstrings), doing butterfly stretches (groin), and the
sprinter’s stretch (for your quads) should do the trick. You
can also do a “wall press” stretch which targets
your calves. Flexibility is a key to increase your vertical. Get your
muscles ready to jump and you’ll jump higher during training.
(1) Speed Skaters
Ever wonder why speed skaters have such big legs. Try this exercise and
you can have them too. You will be jumping side to side and building
major vert muscles. Start by placing two cones (or other objects) 2 or
3 steps apart. Stand behind one cone with the other cone a few steps to
your side. Jump sideways to the other cone, landing on one foot. Push
off of the same foot to return to the first cone, landing on the
opposite foot. Repeat the process. If you are doing it right, you'll
look like a speed skater.
(2) Box Step Overs
Find a box, step or a bench that is about the same height as a chair
seat -- something that is heavy and sturdy enough to hold your weight.
Stand to the left of the box. Step onto the box with your right leg
then step back to the starting position. Repeat the process 10-15
times. Alternate to the right side, using your left leg.
(3) Split Scissor
Jumps
Spread your feet shoulder width apart. While maintaining your stance,
place one foot slightly ahead of the other, until it is staggered.
´Jump as high as you can and swing your legs in a scissor
motion. You want to land so your feet have alternated (front foot is
now behind). Repeat the jump and alternate your feet. You are now back
in your original position and have completed one repetition. Do 10-15
reps.
Follow these exercises and you are on your way to jumping higher,
getting that vertical leap you always wanted, and hopefully even
dunking a basketball.
See you at the rim!
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