subject: 3 Exercises To Increase Your Vertical Jump For Basketball [print this page] How high is your vertical jump? How high is your vertical jump?
Every great basketball player hard to increase their vertical jump lheight. In order to be able to jump higher, you should focus on increasing and strengthening fast-twitch muscle fibers in the legs. This increase in the fast-twitch fibers will help rapidly increase your vertical jump height
One series of exercises that can help increase your fast-twitch muscle fibers are plyometrics exercises, which are explosive movements or motions that require a quick and powerful lengthening or eccentric motion of a muscle that has already been loaded while it was contracting.
Elevated Box Plyometric Jumps
Elevated box jumps are a great way to improve your vertical jump height. Start by finding a low bench, box or platform and stand on it with arms at your side and weight on your toes. Jump backwards off the box onto the floor on your toes and then immediately push off and jump back onto the box or platform. During the jump, you can swing your arms up to help build your momentum. Do the plyometric box jump for 12 to 15 times. Build up your leg strength so you can do the box jump 20 to 30 times without stopping.
Explosive Single Leg Jumps
Explosive single leg jumps and double leg jumps are both great plyometric basketball workouts focused on increasing your vertical jump height. Use the same box or platform as in the elevated box jumps. Start the explosive leg jump with one foot on the box and then jump as high as you can, concentrating on exploding up during the jump. Jump forward off the box and land on the other foot on the ground. As soon as you land on the ground, jump as high as you can. Switch back and forth between you two feet.
Double Leg Jump
The double jump is done almost the same way, where you jump off the box with both feet onto the ground and then jump as high as you can as soon as you can. Try to do these exercises a total to 12 to 15 times. Starting out, you may only be able to do them 5 to 6 times, but after several weeks, you'll see your endurance and vertical jump height improve
Increase Vertical Jump Performance Routine
Always begin your workout by warming up with some cardio such as jogging or running for 5 to 10 minutes or jumping rope.
Do some easy, dynamic stretching to get the joints and muscles prepared for the plyometric exercises.
Run a few sprints or quick agility drills to get you used to quickly moving and exploding.
Perform two to three sets of elevated box jumps.
Perform three sets of explosive plyometric single leg and double leg jumps.
Run stairs and try to stay on your toes. You will run up the stairs with as much power as your can and then walk down and repeat several times.
