Players with the ability to jump higher are an excellent advantage for any team. Nothing feels better than the feeling of last-minute winning dunks. Hence, if you want to increase your vertical jump for basketball and deliver outstanding performance on the pitch, this brief guide can help!
‘Impossible is nothing’ as famously put by Mohammed Ali. And that goes for your vertical jump as well. If you think you have a poor jumping technique, it’s time you should follow smart strategies that will enable you to jump higher. Let’s see how you can improve your jumping skills.
Measure Where You are Right Now!
Many of the instructors will suggest you measure where you stand first. But how can you measure the height you’re jumping? Follow these easy tricks:
- Get a long pole.
- Stand as close as possible to the pole and lift your arms as much as you can above your head. Have a mate beside you who can mark the actual point you touched.
- Then again, stand close to the poll and jump with your hands above the head and touch the pole as high as you can. It is better to have your fingers painted with color. This way, you will get an accurate reading of the fingerprints.
- Lastly, compare the standing and jumping reach, and that is the height of your jump.
Stretch Before You Work Out For How To Increase Your Vertical Jump For Basketball?
It is always mandatory to go through a proper warm-up session before any sort of workout routine. Similarly, before you begin your vertical jump training, we recommend you stretch and warm-up well. It will give you flexible muscles and should be an excellent preventive measure against any sort of physical injury.
So, we’ll provide you with four drills that you can follow to improve your vertical jumps. Let’s look at them!
1. Tuck Jumps- Core
One thing you must remember is that you’re not going to be good at vertical jumps without a strong core build-up. This particular workout is mainly focusing on that. It does not only give you better jumping skills, but it will also activate your core.
Keep your feet close to shoulder-width apart. Then drop to quarter squat and burst into the air from that position in the quickest manner you can. Try getting your knees to touch your chest while mid-air; you may not be able to do that, but keep this in mind while doing the jump. You can swing your arm to get better motion.
Do 3 sets, each containing 6 jumps.
2. Split Jumps
The next drill that you’d do is split jumps. In this exercise, you’re going to start in the lunge position while keeping one foot in front of the other, and from there, you’re going to explode into a high jump while switching the foot’s stance in mid-air.
Make sure you throw your arms high up while doing the jump simultaneously.
Do 3 sets of it, each having 10 jumps in it.
3. Broad Vertical Combo
If you’re confused about how to increase your vertical jump for basketball. Then practicing broad and vertical jumps is the answer.
In this drill, you’ll do a short combination of broad and vertical jumps. Practicing this will enhance your two-foot explosive power!
Do two broad jumps one after another for distance and do one vertical jump to reach as much height as possible.
Arm movements are vital for other motions, so make sure you swing those arms while jumping to give you a motioned lift. Your arm will be above your head when you mid-air.
Perform this combo 4 times.
4. Power Skips
Finally, you conclude the session with power skips. It is a capable jump drill for one-foot jumpers. You’re going to take off with one foot while using the off-foot knee to drive yourself up into the air.
When you’re taking off from the left foot, you’ll use the right foot to drive him up. This gives you the momentum and the height for quality off-foot jumps.
So, when you’re in the mid-air and foot will be straight as it has been used to take off from the height, and another foot will be in a bendable fashion as you’re using its’ knee to drive you upward.
Do 3 sets, each having 12 skips. Please do not forget to give your body 2-3 minutes’ rest between these sets. This way, you will be able to have the maximum explosive power.
What about the Session?
How many times should you do the workout each week? Well, in the beginning, you can do 3 sessions each week. But if you find it a bit too easy, then you can increase sessions. You can also increase your reps and sets.
Correct Diet Plan
Other than the jump training we mentioned above, you also must take in a healthy diet that gives you the explosive power required for high jumps. The research was conducted on the dietary habit of individuals and how they can enhance jumping.
With that research data in hand, we’d like to suggest you consume a high protein diet while reducing carbohydrates. Your extra bodyweight resulting from fat must be removed and replaced with muscles that give you strength.
We’d recommend you have fish in your meals. It is vital as it contains omega 3 and vitamin D. Other foods that you should go for are eggs, lean meats, green vegetables, bananas, 100% whole wheat bread, fruits, and plenty of water.
Try avoiding too much salt or sugar. And carbs like pasta and white bread.
Examine Improvements Yourself!
After four weeks of training and maintaining the food habit, measure your jump height the way you did. We hope you’d surely notice some positive changes.
Q1# How can I increase my vertical jump for dunking?
First, find a wall that is about 10 feet high.
Then, take a running start and jump up as high as you can, try to touch the top of the wall with your hand or fingers.
Next, push off from the ground and immediately jump again while extending your arms.
The longer you extend your arms in this next jump, the higher you will be able to go.
Q2# Does playing basketball increase your vertical?
Basketball is a game that requires quick thinking and coordination. To play basketball, one must have both strength and speed. However, it is not just about the height of your jump.
Playing basketball can be beneficial to you in many ways such as:
- It helps with weight loss by burning more calories than other activities.
- It increases stamina and endurance levels.
- It helps build muscle mass while providing an excellent cardiovascular workout at the same time.
Q3# How do NBA players increase their vertical?
The way NBA players increase their vertical is by performing various types of exercises, such as squatting and jumping.
In order to perform these exercises, they must have a strong core, which can be achieved through exercises like plank holds.
There are many ways that NBA players increase their vertical in order to jump higher. Some of the most common methods include:
- Squatting and jumping off a box: This exercise is done by lowering your body into a deep squat position and then leaping off of a box that is slightly higher than your shoulder height for about 10 seconds at a time.
- Jumping from side to side: This exercise can be done with or without weights on your shoulders in order to strengthen the muscles around the hips, back, and thighs.
Q4# How do I regain my jumping ability?
A common problem for people who are struggling with jumping ability is due to overuse of the knees. If this is the case, try taking a break from jumping and focus on other movements like walking or running.
If you’re still having problems, it may be necessary to consult a doctor. A doctor can also prescribe physical therapy exercises that could help your knee and hips regain their full range of motion.
To Sum Up
We’ve given you a complete guide behind a high jump. If you combine the training sessions with the proper diet mentioned in the manual, you should be able to increase those inches you have always wanted to reach!
We hope you now know how to improve your vertical jump for basketball. So, what are you waiting for? Get in your training clothes and go for the dunks now!