Learning how to jump higher in basketball is vital for many serious athletes. Even if the sport does not require a good vertical leap, the muscles are surely to come in handy for the sport. There is plenty of ways to improve your vertical leap, but if you want to see results fast, there are 3 muscles to focus on: the calves, abdominal muscles and quads.
There’s a great deal of exercises for each of these muscles, however experts agree that these 3 vertical jump training exercises are some of the best ways to train your muscles.
The easiest of these training exercises is the calf raise. To perform this exercise take a stance having your feet about shoulder width apart, and push off with your toes aimed straight ahead until your heels come off the ground. Keep your knees slightly bent and tighten your abs. Repeat this exercise until you feel a burning in your legs. …show more content…
These are commonly known as “planks”. To perform the exercise, get into a push-up position, except brace yourself upright using your elbows and forearms on the ground. Keep your back straight and hold your abs tight, you should start to feel the burn quickly. To work on your oblique muscles, you will perform side-planks. To perform this variation roll over to one side, with your elbow and forearm supporting you, and your feet and back straight, hold yourself up for as long as you can, then repeat for the other side.
By utilizing these three vertical jump exercises, you should be able to add several inches to your vertical jump in just a few months time. It’s not an exercise, but another tip to improve your vertical jump would be simply to follow a lose body fat guide – weighing less will have a strong impact on how far you can push your body off the ground. If you have any trouble performing these exercises, seek out a trainer or coach to help instruct you. You may also be able to find videos of these exercises online, on sites like
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This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).
Unlike most studies and tests that measure and examine jumping ability and leg muscle power, the vertical jump test is extremely inexpensive to conduct. Although the vertical jump test is simple, easy, and quick to perform, there are numerous disadvantages to the test as well. In the vertical jump test, an individual is asked to attempt to touch the wall at the highest point of their jump. When the individual jumps, their technique and form play a large role in maximizing their jump height. The jump height can be affected by not only how much the individual bends their knees before they jump, but also by how effectively the individual uses their arms.
Jumping (bilateral): Hip and knee is in extension, while ankle is in plantar flexion, and shoulder abduction and flexion while in the air.
Place your forearms on both sides and breathable (with contract abs) when you crunch up from your waist. Do this while touching your toes with your fingers. Keeping your back in a position flush with the floor. Perform 2 sets of 15 reps each day.
While staying in the same spot, kick the legs backward toward the butt 15 times per leg. High knees help to strengthen the knees, glutes and help the hamstrings to power the legs properly. Bring the knees high toward the chest 15 times per leg. Strengthening the legs with these drills will help when running long distances. 2.
These are great for the upper body because they help to strengthen triceps, chest and shoulders with a full range of motion. To perform this upper body workout place kettlebells onto the ground and get into the pushup position. Hold onto the kettlebells and perform a normal push up. Maintain a tight grip to ensure the kettlebells stay in place and lower then rise up to return to starting position. When lowering your body be sure to pause before pushing up to really target those muscles. This pause will help to build muscle and increase strength. Also remember breath normally by inhaling as you go down and exhaling as you go
1.lunges When you begin this exercise you may believe this exercise is rather difficult not because this motion is hard in fact its easy you just have bad balance. Balance is garnered through long stretching and deep breathing. The first stretch you want to begin with is the "Lunge quad stretch". when you are doing this exercise really dig deep and use those leg muscles.
This exercise will strengthen your legs and abdominal muscles, helping to assist your body when pushing. To begin, lay on the ground on one side, with your head supported by your hand. Lift your leg slowly off of the ground as high as is comfortable and slowly bring it down. Repeat for a total of 10 times and then switch sides to lift the other leg.
Another good exercise to do is the lower leg lift crunches. This is done by lying flat on the ground with your back. Fold your hands and keep them behind your head. Join both your legs together and lift them up to ninety degrees without bending your knees. You will feel the pressure in your thighs your butt and your lower abdomen. Continue this exercise in sets for five with ten repetitions in each set for
With your hands behind your head, raise your shoulders off the floor until you feel your abdominal muscles engage. After holding that position for a few seconds, lower yourself back down. Don’t allow you your lower back off the
Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)
Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.