In basketball, the difference between winning and losing often depends on your ability to jump higher than your competition. Increasing your jumping ability will improve multiple elements of your game, including defensive skills like blocking and rebounding, and offensive skills like tip-offs, lay-ups and even slam dunks. Soar over your competition and hit the gym with some smart strategies to build your vertical leap.
Step 1
Hit the weights to build lower body strength. Use weight lifting exercises that mimic jumping, such as the leg press, deadlift and squat. Use heavy weights and low repetitions to build strength quickly. You'll know you've selected the right training weight if you can perform at least five repetitions, but not more than eight per set. Do three sets of five repetitions for each exercise.
Step 2
Train your upper body. A powerful upper body assists your legs in force production. Do overhead presses, bench presses, pull-ups and seated rows with heavy weights. Perform three sets of eight repetitions for each exercise.
Step 3
Learn to jump with your arms. Use your upper body to generate additional force by swinging your arms while you jump. As you squat down before the jump, forcefully throw your arms downward. When you reverse direction into the jump, swing your arms upward as fast as you can. Not only will you generate more force, but your arms will be in a perfect position to block or tip-off during a game.
Step 4
Gain more explosive power with depth jumps. Start by stepping up onto a box, step or bench between 12 and 24 inches high and standing straight up. While facing forward, hop down from the platform. When your feet touch the ground, squat down and quickly reverse direction, jumping as high as you can. The depth jump teaches your muscles to store and use kinetic energy for more powerful jumps.
Tips and Warnings
- Always have a spotter on hand for heavy weight lifting. Stop your set if you start compromising good technique to lift the weight.
Things You'll Need
- Fitness center access
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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