Successful basketball players possess various athletic abilities and skills, but one of the most important skills is jumping. The best players have the best jumping abilities, which gives them the advantage for rebounding, making jump shots and completing slam dunks. As a result, a basketball strength and conditioning program puts a specific focus on improving jumping ability for every player to improve overall performance and success.
Step 1
Perform plyometric exercises 2 to 3 days per week. Plyometric exercises are characterized by fast, explosive movements that build vertical jumping ability, lower body strength and speed. Sample plyometric exercises include box jumps, single leg hops and alternate leg bounding.
Step 2
Use dynamic training exercises to increase power, strength and coordination. Dynamic training exercises use a lightweight resistance levels where you focus on speed and acceleration through a full range of motion. Sample exercises include Olympic barbell movements such as power cleans, jerks and snatches. Building strength and explosiveness with these exercises directly results in increase vertical jumping ability.
Step 3
Follow a general full body strength training routine 4 to 6 days per week. Building a foundation of strength is essential for maximizing your jumping ability. The best exercises focus on functional compound movements, such as squats, lunges and deadlifts for the lower body, along with the bench press and shoulder press to develop upper body strength.
Step 4
Test your vertical jump every 6 to 8 weeks. The routine testing periods help to track and monitor your jumping ability. With the help of your head trainer, strength coach or coaching staff, your test results allow you to adjust the training program by incorporating individualized exercises and drills.
Step 5
Adjust the program to meet the individual needs of every player. For example, a youth player requires a different vertical jumping training program than an elite college player. A certified fitness professional, such as your team’s strength coach, should design, monitor and adjust the program. The trainer or coach can also monitor and coach technique and form to prevent injury while maximizing your training results.
Member Comments