Legs that get a workout through long-distance running may become longer and leaner, but the authors of "The Vertical Jump Developmental Bible" note that to achieve powerful basketball jumping ability, you need to work on "explosive exercises" that will give you the strength you need to soar for rebounds, dunks and blocked shots. It's important to remember that before you do any intense jumping exercises, stretch your quadriceps, hamstrings and calf muscles to avoid a strain.
Toe-Touch Drill
This is one of former professional player, coach and author ("Basketball Drills & Practice Plans") Patrick Anderson's favorite drills. On his Online-Basketball-Drills website, he suggests you stand with your feet shoulder-width apart. Jump up and reach forward with your hands while bringing your knees up to your chest. Touch your toes before landing. Repeat this for 30 seconds, without stopping. This drill provides the explosive power in your legs that gives you height on your jumps as well as the conditioning to still be leaping high in the fourth quarter.
Deep Knee Bend Jumps
To improve that burst you need at the start of your jump as well as to achieve better balance and coordination, try deep knee bend jumps. InsideHoops.com suggests you start by standing and then crouching down. Then jump as high as you can. When you land, immediately crouch and explode up again. Repeat 14 more times, and when you're able, add five or 10 more repetitions.
Jumping Rope
Not only is jumping rope a great overall conditioning exercise, but it directly works the muscles you need for that extra spring in your legs. The BestBasketballDrills.com site suggests starting with 30 seconds of half-paced jumping. Then increase your pace. Try 30 seconds of jumping with both feet, then rest for a minute. Then, try 30 seconds of alternating jumps from one foot to the other. Go from 30 seconds to 45, then to one full minute as your fitness improves.
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