How can i train myself to jump higher wile playing basketball?
Hi im 14 almost 15 and im entering high school this year and i was wondering if theres any way i can train myself to jump higher so i can dunk, im around 5′ 7 and i can hit jump up and hang on it i just cant get up high enough to dunk it.
Best answer to who gives a more descriptive answer
i play basketball too, and i love it the best thing to do is practice jumping in your spair time
Plyometrics is what you’re looking for.
http://www.sport-fitness-advisor.com/plyometrics.html
You should be celibant the week before you jump.
im 13 and i play intence club volleyball and i play up with the 15s so i always work on my vertical to keep up with all these older girls. here are a few things u can do if you want to jump higher. u can look up exercises on the internet but u need to make sure ur hip flexers are stretched and that will help. to stretch them u need to get into the lunge position and put the knee of your back leg on the ground and raise the arm of the back leg (if your left leg is on the ground your left arm) straight into the air and then push your hips forwards to stretch. do 3 sets of 30 seconds but make sure ur muscles are warm before because it wont do any good so run a little bit before. and if u want another quick way jump and touch the backboard of the basketball hoop at least ten times (u can raise your goal later) and keep jumping and trying to touch it until u actually touch it ten (or whatever you choose) times. u can also do cone hops and u can do broad jumps all the way down the court with no steps. if u have a box or any high suface that is around 2 or 3 or even 4 feet u can jump on them and use them as box jumps and while u do that u can also work on ur landing (land on the balls of ur feet and be as quit as u can and make sure ur knees do NOT go over your toes) so then u will have a workout that will help u with 2 things. and by the way learning how to land will prevent injuries in the long run. i hope this helped u even a little bit
Plyometrics and lifting (squats, lunges, hangs, jerks,cleans, deadlifts)
-remember to never pace yourself and be explosive
-if you are quick, focus more on the lifting, if you are a bigger player, focus on the plyos
-get 30-50 grams of protein after each workout
-anything that requires more than 10-20 reps of is more of an endurance test and won’t help your vertical
-a balanced core and upperbody is important
-work on flexibility, coordination, and balance on the recovering days
-workout 3 days a week or every other day, from 20 minutes-45 minutes, depending on what you are doing (plyometrics should not take as long as lifting since you only need 30 secs of rest in between sets vs 1 minutes or so for lifts)
-Things like jumping everywhere or walking on your toes all day are subtle things that will rarely result in gaining more than 2-3 inches over a year, while if committed to a workout program, a years worth of plyometrics and lifting can get almost anyone’s vertical to 30+ inches or add atleast 8-10 inches
-vertical programs are not a bad idea, but in my opinion, the best is jumptrainee. It is run by an experienced person and only costs 5 dollars.
Hello
Okay, so I had the same problem as you. I just couldnt jump as high as other people and I really wanted the thrill of being able to dunk on and over people. I looked on many websites and they all said the same thing. “we have tons of insiders secrets for free! Just download our program for (insert high price here) and get the secrets the pros dont want you to know” I got fed up with these things and decided to do a little research on human anatomy. My nerdy approach has helped me extremely. So here I am passing the info I researched to you so that you can jump higher.
Ok so I am a 6’1” thin male. I can run fast, shoot the ball etc. etc. But I was ready to take my ball playing to the next level. I wanted to dunk really really bad. I know its kind of a shame being 6’1” and not being able to dunk haha but still. Thats what drove me to progress. Everyday I did these exercises and increased my verticle leap big time. Ill list them for you
1. I would stand on the edge of a step with my toes on the step and my heels hanging off of the edge. I would then shift my weight downwards towards my heels until I could feel my calf muscles stretching. I would hold this for about ten seconds, go up, rest, and repeat it for about as much as I could.
2: after that I would take a solid object such as a step up and place it in front of me. Then I would jump up on the step up and as soon as my feet hit it I would jump right back off. This is a really easy exercise and helps build your jumping abilities. I did this about fifty to one hundred times.
3: then I would do some old fashioned stretches. I would sit on the ground and place both on my legs out in front of me. I would stretch my arms as far out as possible past my feet and hold it for about two minutes. This can hurt after a while but really helps.
4: After that I would get on my feet and start bouncing from my toes to my feet. I did this whenever I could. At the store, in the shower, just any and everywhere. It really helps build your calf muscles.
5: Good ol fashioned running always helps. Not only does it work your calfs, but it works almost your whole muscular system. Trust me son, this works!
6: finally the most important thing was jumping of course. Practice practice practice. Always try jumping higher than last time. Push yourself past the pain and just keep doing it.
I hope these help man
Hello!
There are a lot of programs out there designed to help you increase your vertical leap. As a basketball player, I’ve tried plenty of different methods. I started with squats and calf raises, and even though I was getting stronger, I wasn’t jumping any higher. The good thing is that there are experts who put a lot of time into developing certain programs, you just need to know which ones to trust. Believe me, some people are just trying to make money off garbage.
Explosiveness
The main idea behind increasing your vert is to increase the explosiveness of your muscles, which is not the same thing as strength. People have two types of muscle fibers, type I and type II. Type II are also known as fast-twitch fibers, and these are what you need to enhance if you want to jump higher! When you start over-training, you can go from developing good type II fibers to developing slower type I fibers, which are related to strength output.
Focus on Different Parts of Your Motion
The process of jumping can be broken down into specific parts. Many people believe they can jump higher down one or two exercises (I did). It would be nice, but that’s not how it works. Different muscles require different training, and they all need to be targeted, sometimes together and sometimes separately.
Resting
It’s also important that you take the time to rest and recover. This allows you to focus on your training and more importantly give your muscles time to heal so that your next training day will be more beneficial.
Like I said, there are a lot of programs out there that can help you improve your leap. But beware, while every program makes big claims, most of them are not true and it is important that if you are serious enough to commit to one of them you also take the time to make sure it is not a scam. In case you are interested the program that helped me the most can be found here:
http://tinyurl.com/vert-project
The main drawback is that it’s a bit pricey, but it gives a comprehensive review of what it offers. Plus it gets good unbiased reviews all over the net so you can be sure it’s not some crazy guy trying to make a quick buck.
If you’re interested but think it’s too expensive, you might also want to look into this one:
http://tinyurl.com/jump-manual-system
I haven’t used it myself, but I have a few buddies who recommended it, and I’ve seen plenty of positive reviews online. For the price it may be a better value, so I’d look into it if you like.
If you’re serious about jumping higher, I would definitely recommend looking into something like this, or even trying to find another good program. I hope this information helps you reach your goal!
Good Luck!!
Hey I hope I can help.
Do some…
1. squats – pretty basic lift. Bar on your shoulders and squat down untill your knees are at a 90 degree angle. Should look like this http://i.ehow.com/images/GlobalPhoto/Articles/4725495/squat_Full.jpg
2. calf raises – put your toes on a ledge with your heels hanging off and raise yourself up. Do this consistently. You can do this with weights as well, either hold the weights in your hands or have a weight bar on your shoulders. They also have machines for this which look something like this http://www.weighttrainersunited.com/SeatedCalfRaise.JPG
3. leg press – a machine where you lay on your back and your feet are on a platform (should look similar to this http://www.gain-weight-muscle-fast.com/image-files/legpress.jpg). The you push your feet towrds the sky. Try to get as low as you can. Strengthens your legs even more if you do these using only one leg.
4. and probably the most important thing… jump rope. I know it sounds kinda weird but trust me that will help as much as anything else. Get a weighted jump rope and just jump rope all the time. Do as many as you can on one leg then switch. This will really help build calf muscle.
5. Also work on being able to explode upwards towards the rim. Just stand under the rim and jump as high as you can, trying to touch the rim every time. Do this repetitively.
6. And last but not least… Stretch. Stretch before lifting, stretch after lifting, strech before playing basketball, stretch after playing. Stretching helps keep you’re tendons strong, so that you don’t tear or strain anything. Also stretching will help you build muscle.
Trust me. All this stuff works.