How to Increase Your Vertical Jump for Basketball: Your vertical leap has the power to make the difference between winning and losing in sports. It can tell you whether to come down with that last-second hail-mary, grab that rebound, or block that volleyball spike. Additionally, a strong vertical leap is often linked to other qualities of athletic aptitude including power, acceleration, and direction change. The NFL Combine assesses draft aspirants on their vertical for a purpose. They assess your athleticism in addition to your ability to leap high.
We got in touch with Brian at Spooner Scottsdale to find out the best techniques to increase our vertical leap and get that competitive edge.
It’s common to see that all of the equipment used in conventional vertical jump testing and training points forward. But watch most athletes while they’re leaping during a game. They are leaping sideways, turning their hips, and doing a variety of pre- and post-jumping actions. Brian says, “Our athletes should be training in a way that incorporates movement in all three planes and is functional to their sport.”
Brian assists in creating a training plan that will improve our leaping ability while preserving that functional component, allowing our exercises to mirror the motions we’ll be doing in our sport(s).
So, Put on your best game face, lace up, and let’s get started!
High Jump in Basketball: Definition
The ability to jump to an elevated position is commonly referred to as a “high leap” in basketball. This skill is important in many aspects of the game, such as rebounding, shot-blocking, scoring, and overall court presence. The height a player can reach during a jump is commonly referred to as their “vertical leap” or “vertical jump.”
Strategies to Increase Your Vertical Jump
Plyometric exercises
Step 1: To strengthen your legs, do plyometric workouts.
To strengthen your leg muscles, use plyometric workouts. One of the finest strategies to increase your vertical jump is to do plyometric activities. These workouts develop and strengthen your muscles by using explosive power. All of these workouts use leaping and your body weight as resistance to get the desired effects.[1]
Don’t do plyometric training more than twice a week, and give yourself at least two days off in between.
· Every week, give yourself at least one whole day off.
Tips: If you take a day off from plyometric training, consider doing another kind of exercise, such cardio, weightlifting, or callisthenics.
Step 2: Perform jump squats.
Execute leap squats. Position your feet shoulder-width apart and descend as far as you can. But instead of getting back up slowly, aim to do a 180-degree turn by jumping out of a squat. Avoid trying to land upright as you come down from the leap; instead, descend into another squat. Repeat, hopping in a different direction each time. Turn first to the right, then to the left, and so on, for example.[3]
· Work on 3 sets of 5 until you can do them easily, then go on to 3 sets of 8.
Step 3: Perform split squats in Bulgarian.
Perform split squats in Bulgarian. Place your non-working leg up on the seat of a bench or chair a short distance away, keeping the top of your foot flat on the seat. Push back up through the heel of your on-the-floor front foot after lowering your torso until your back knee almost touches the ground. This counts as one rep.
· Perform 3 sets of 8 repetitions.
Step 6: Perform box jumps.
Invest in a platform or strong box that can support your weight. Orient the box so that it faces you. Leap forcefully onto the platform or box. Make the most use of your strength. Land in a crouch after jumping back down.
· Begin with three repetitions. Pay more attention to intensity than quantity.
Step 5: Jump rope….
Leaping rope helps you become more adept at leaping and improves the muscles required to complete a vertical leap. A solid surface, like a hardwood floor, will allow the rope to have plenty of area over your head as you jump. Jump for 10 minutes every day. If you are unable to do it all at once, divide it into two to three minute jumping bursts, interspersed with rest intervals and/or additional exercises.
· Don’t “skip” rope, which is a type of running-in-place leap made with one foot. Rather, attempt to maintain your ankles together while simultaneously jumping with both feet.
· Increase the speed at which you leap. To keep your balance, you may begin by sliding the rope slowly at first and hop a little distance in between each leap. When you’re ready, remove the balancing hop and move the rope more swiftly.
Calisthenics
Step 1: Engage in calisthenics exercises daily to improve your flexibility.
Engage in calisthenics exercises daily to improve your flexibility. Basic bodyweight movements that assist develop muscle are a part of calisthenics. You may do calisthenics anywhere to increase your strength and agility since you don’t need any special equipment. Engage in leg-focused calisthenics exercises to enhance your vertical jump.
· Calisthenics exercises include lunges, push-ups, sit-ups, and jumping jacks.
· You should take at least one day off each week in addition to doing calisthenics every day.
Step 2: Stretch…
Stretching will not only safeguard your body for the remainder of your exercise but also assist you leap higher since it will release tension in your muscles.
Step 3: Perform calf raises….
Place your legs together as you stand. Raise your body to your toes and then bring it back down. To force the muscles to work harder, move slowly.
· Stand on the edge of a step or curb for optimal results.
· As the exercise becomes simpler, increase from the starting 20 repetitions.
Step 4: Do deep squats.
Perform deep squats. Maintain a flat heel position on the ground and space your feet hip-width apart. Simply bend your knees to slowly descend as far as you can while maintaining a straight neck and an upright spine. Lift back up to starting position.[8]
· In a deep squat, your thighs should be below your knee.
In addition to extending the muscles in your back and abdomen, a proper squat should feel like it works your whole lower body.
Start off with 3 sets of 10 squats.
Maintaining your weight on your toes, do several squats. Your ankles will become stronger as a result of this.
Step 5: Do lunges…
Commence by standing up. Lean your front knee forward and take a large stride forward. With your front knee positioned vertically over your ankle, slant your body forward. Resuming your upright stance, rise. Change the legs you’re using.
· Perform three sets of ten repetitions on each side.
Step 6: Balance on one foot.
Take a single leg stance. In order to strengthen your ankles, take turns standing on each leg. By doing this, you may be able to avoid hurting your ankles as you land your jumps. Take a straight stance and concentrate on the thing directly in front of you. Raise one foot off the floor and maintain this posture until your leg begins to weary. After that, shift your weight to the opposite leg and carry out the same motions.
Weight Training
Step 1: Strengthen your leg muscles by doing weight training.
Train using weights to strengthen the muscles in your legs. Enhancing the strength of your leg muscles may help you leap higher. Enhancing your vertical jump may be achieved by doing weight workouts that focus on your leg muscles.
· Work out with weights two or three times a week.
Note:
Take a day off from lifting weights at least in between. You may work out in a different way on the days you don’t lift weights. Take a day off, however, at least once a week.
Step 2: Execute deadlifts using a trap bar.
Perform deadlifts using trap bars. Because they contain an open core that enables the user to walk within, trap bars vary from standard barbells. You are going to stand in the middle of the barbell. Take hold of the barbell, stoop down, and rise. As you stand, lift the trap bar while maintaining the barbell near your torso. Arms should remain by your sides. Hold the weight for a time, then decrease it.
· The heaviest weights you can lift should be used for your deadlift.
· Keep your arms outstretched and the bar near to your torso. Keep your elbows apart.
Step 3: Try dumbbell snatches with only one arm.
Try dumbbell snatches using only one arm. Place a dumbbell down on the floor in front of you. With one hand, hold the dumbbell while squatting down. Stand up, raising the dumbbell as you ascend. Raise the dumbbell above your head. After holding, return the weight to its initial position.
· Do 8 repetitions in 3 sets.
· Start light and concentrate on your pace.
Step 4: Do weighted squats.
Perform weighted lunges. Set your feet apart by hip width. Raise a dumbbell or barbell to your shoulders and then place them there. As you descend as far as you can, keep the weights in their proper positions. Rise back into standing position.[10]
Perform three sets of eight.
Start with 5-lb (2.25 kg) weights when using dumbbells, then work your way up to 7-lb (3 kg) and 8-lb (3.5 kg) weights.
Start with the bar alone if you’re using a barbell.
Tracking Your Vertical Leap
Step 1: Get comfortable with your leap.
Try a few vertical jumps every few days to monitor your development. Instead of using vertical jumps as your main training tool, concentrate on specific workouts that will prepare your body for athletic performance. Repeatedly doing vertical leaps will result in slower improvement.
Step 2: Measure your current vertical leap.
Measure your current vertical leap. Stretch your hand as high as you can while standing close to a tall wall or pole. Get a buddy to measure the distance that your hand can reach (mark the spot with chalk or another marking instrument). After you leap while holding the same hand aloft, ask your companion to estimate the exact spot on the wall where your fingers land. Take the initial measurement and subtract it from the leap measurement. Right now, this is how high you can jump
· To make measuring simpler, try soaking your fingers with chalk dust or placing it on them to draw a mark on the wall or pole.
Step 3: Choose a way to track your increases.
Select a method for monitoring your gains. It will be necessary for you to record the times and measurements that you took. Note the height of your leap as well as the date you took the measurements. Depending on your preferences, you may monitor your measurements using a variety of methods. You may use your phone, computer, or paper.
Put your numbers in writing to keep things easy.
If you would rather work with a computer, type your figures into a document or spreadsheet.
Use a word processing or notes software on your phone to keep track of the numbers.
Step 4: Take new measurements weekly.
Every week, take fresh measurements. You may choose how often to test your vertical jump, but doing it once a week will provide you consistency and give you time to progress in between.
· If you don’t measure on a typical day, be sure you do so the next opportunity you have.
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More tips to improve vertical jumps
The following advice will enable you to leap higher:
Prior to engaging in any jumping activities, warm up your body.
Before you increase the height of your leap for each exercise, be sure your form is correct.
Continue to bend your knees slightly.
Gently and delicately touch the ground. Put cushions or foam tiles on the floor under you if the force of landing hurts your body.
To assist in raising your body, use the momentum created by your arm swing.
You should maintain the same foot level throughout your leap and landing.
Always split your weight evenly between the two sides of your body after landing.
Other ways to stay in shape
Make aerobic and strength training sessions a part of your weekly regimen in addition to jumping exercises to enhance your fitness program.
Cardiovascular fitness facilitates everyday tasks and supports general health. It also increases circulation, elevates cerebral performance, and lowers stress levels.
Increasing your muscle strength gives all of your motions more force. It may also strengthen your bones, help you manage long-term health issues, and enhance your general quality of life.
Joint mobility exercises may be performed as a warm-up before an exercise routine or on its own to enhance your performance and facilitate movement. Your range of motion will be positively impacted by the strength and flexibility you gain from these dynamic stretches. This may also lessen discomfort while increasing the height and pace of your jumps.
Importance of High Jumps in Sports
A vital and complex component of fitness and athletics, the vertical leap is important in many different fields. The following are some arguments in favor of the significance of vertical leap in different fields:
Power Generation
A potent demonstration of lower body strength and explosiveness is the vertical leap. In order to leap high, block shots, or clear hurdles, athletes in sports like basketball, volleyball, and track & field often need to produce explosive force.
Volleyball and basketball
A high vertical leap gives you a considerable edge in sports like volleyball and basketball. It enables players to make crucial plays that may change the course of a game, such as spiking the ball, blocking shots, and reaching for rebounds.
Sports Performance
An athlete’s entire lower body strength and power may be determined by their excellent vertical leap. Because a strong foundation in lower body strength is beneficial for many athletic activities, including sprinting and direction changes, the vertical leap is a helpful indicator of athletic ability.
Fit for Function
One of the main goals of functional fitness and training is explosive movement proficiency. Training for vertical jumps may assist strengthen fast-twitch muscle fibers, increase functional power, and improve overall athleticism, all of which are advantageous for day-to-day tasks.
Track and Field
In track and field competitions such as pole vault and high jump, vertical leap is essential. In order to succeed in these events, athletes must clear certain heights, and their capacity to exert vertical power is essential.
Testing and Assessment
The vertical leap is a common standardized test used by trainers and coaches to evaluate an athlete’s lower body power and track their development over time. It is an important performance indicator for strength and conditioning regimens.
Preventing injuries
Training for vertical jumps may help avoid injuries by building lower body strength and power. This is especially crucial for athletes who engage in lower extremity-stressing exercises like running and leaping.
Recruitment and Scouting
Athletes with an exceptional vertical leap are generally sought after by recruiters and scouts in sports where jumping skill is essential. This is particularly true for sports like volleyball and basketball, where players may differentiate themselves by their ability to leap high.
Increased General Fitness
Exercises for vertical leap may help create a well-rounded fitness profile when included into training regimens. It contributes to the growth of muscular power, strength, and agility, which enhances general physical fitness.
The vertical leap is an important training tool and statistic for fitness and sports. Its effects extend beyond particular activities to include overall physical fitness, injury prevention, and general athleticism. Vertical jump training is a beneficial addition to any workout regimen for both fitness lovers and athletes looking to improve their health and performance.
Conclusion
It takes time, work, and devotion to increase your vertical leap, but proper diet may have a major impact. Consuming nutrient-dense whole meals, such as complex carbohydrates, lean protein sources, and dark green vegetables, will optimize your energy intake and enhance the benefits of your exercise.
Furthermore, it’s critical to retain enough hydration throughout the day, especially while exercising since this supports the maintenance of good muscular function. You may improve your athletic performance and reach new heights in your vertical leap with the correct diet and training regimen.
Frequently Asked Questions (FAQs)
Q: How often should I train to increase my vertical jump?
A: Your training objectives and current fitness level will determine how often you workout. For best effects, however, the majority of specialists advise exercising two or three times a week at the very least.
Q: How long does it take to increase vertical jump?
A: Number of variables, such as your genetics, training intensity, and initial fitness level, will affect how long it takes you to enhance your vertical leap. With constant training, most individuals should expect to see noticeable gains in a matter of months.
Q: Are there any risks associated with training to increase vertical jump?
A: Training to enhance vertical leap has certain dangers, like any workout programme, including the possibility of injury. To lower the chance of injury, it’s essential to begin with a suitable warm-up and to do exercises with perfect form. It’s also important to pay attention to your body and take breaks when needed.
Q: Are there any supplements that can help increase vertical jump?
A: Although several supplements make the claim that they can increase vertical leap, there isn’t much scientific data to back up this claim. Supplements including creatine, caffeine, and beta-alanine are a few that could help with sports performance. However, before taking any supplements, it’s crucial to speak with a medical practitioner.
Q: How to increase vertical jump at home?
A: You may work on improving your vertical leap at home by doing the exercises listed above. Typically, you don’t need any extra gear.