Basketball is regarded as a game of height. The higher you can jump, the more your scoring chances increase. The standard basketball hoop is stationed 10 feet off the ground, while most NBA players have an average height of 6 feet and 6 inches. Some are shorter than that, and their basketball prowess depends solely on speed and jump height.
Regardless of the basketball category, you play for, your jump height reflects your athleticism. Covering a higher vertical distance enhances your ability to block the ball, rebound or score into the hoop.
These tips will help you increase your jump height in basketball;
Your hamstrings, quads, calves, and adductors must be adjusted accordingly to your activities. Drop squats are among the easiest exercises to enhance your jump height.
The first step is to stand straight and part your feet slightly. The next step is to lower your body by bending your knees into a squat. Stand up again and repeat the process up to 10 times. You can increase your reps as you get used to the workout.
Drop squats prepare your body for the reactive landing after a high jump. You can alternate your hands' position whenever you drop down for the squat, training them to propel the air when you jump or land.
Speed Jumps with Resistance Bands
Jumping requires spontaneity, speed, and agility. You must calculate your distance well before jumping and landing back on the ground.
You can improve quickness and springiness by training with resistance bands tied around your knees. When you leap upward, your legs rise higher to match the band's resistance. The strategy builds your jumps and hops, enabling you to cover extra vertical distances.
Additionally, your muscles, receptors, and proprioceptors adapt to the springiness that allows you to jump fast. When training speed jump with resistance bands, aim to reach the highest point with each rep until you hit your target.
Squat Jumps with Dumbbells
You can introduce dumbbells to your squat jump training routine to increase explosiveness, speed, and strength to leap from the floor. When you start a jump in a squatting position, your lower body accumulates enough strength to push the upper body higher when you leap vertically.
The dumbbells on each hand will increase your agility and strengthen your muscles more. When starting this routine, you're advised to use light weights and progress to heavier ones as your body adapts to the exercise.
Start the exercise by standing upright with feet wide apart and a light dumbbell in each hand. Bend your knees and lower your body until your thighs make a 90-degree angle with the knees. On the count of 3, leap upward with as much strength as possible. Ensure your legs maintain an upright posture as you jump to avoid injuries upon landing. Repeat the routine severally until you record the desired jump height.
Vertical Jump and Reach
You can achieve the extra inches of jump height with simple vertical jumps. The exercise comprises multiple upward thrusts when your body is straight.
While it sounds like a basic workout, vertical jumps and reaches enable you to gauge your ability to touch an object above the surface. Each jump should be aimed at reaching a specific height marked with the object, symbolizing the basketball loop.
Spread your hands above your head and jump as high as possible until you touch the mark. If you cannot reach the marked point with the first attempt, try again and jump higher each time. Make as many repetitions as possible until you hit the target.
You can gain more jump height through power skips. The exercise starts with you standing upright before bending one knee and lifting that foot to the waist. Alternate the legs and repeat the skip, aiming higher each time.
With power skips, you increase your leg strength as you jump, boosting your energy. When you leap upward, your hips, calves, hamstrings, glutes, shoulders, and core stretch. Additionally, it makes your legs powerful so you can jump explosively and springily.
Box jumps are considered standard routines at the gym or training arena, but they can give you immense jumping power if you dedicate your time to performing them. The exercise benefits your hips and leg muscles, building agility with the abrupt leap.
Place a large, steady box in front of you. Keep your chest up and your back straight while jumping from the ground to the top of the box. You can either step down slowly or make a slight jump. Using a bigger and taller box, repeat the routine 10 times.
Jumping abruptly improves your explosive power, allowing you to reach higher.
In conclusion, a player's jump height is important in basketball. Jumping higher increases your chances of scoring or blocking defensive players. The strength, speed, springiness, and agility of your legs can be increased with routines that help you jump higher.
Several exercises on the list require jumping under tough conditions using dumbbells, a box, and resistance bands. By following these strategies, you can train your body to withstand heavy objects for better performance on the court.