How can u jump higher for basketball?
Heres some background info real quick—im trying to jump high for basketball (rebounds, dunking, etc) im about 6′1 and i can dunk but i can only dunk when i jump off 1 foot and my vert kinda sucks so im looking for some exercises to increase my vert..
First off, i have a pair of strength shoes and ankle weights but im just not sure what to do with them (drills and stuff)does any1 know?
Second off, what are some little things i can do to contribute to my jumping ability.
Tagged with: ankle weights • background info • basketball • exercises • strength shoes
Filed under: Jump Higher In Basketball
I have a bit of a training program, but it’s moreover just a bunch of individual drills.
One good one with the ankle weights is to do wall jumps. Stand up next to a wall and jump as high as you can consecuitivily for like 30 seconds, or a minute or how ever many you choose. Touching up as high as you can on a wall.
Another one is calf raisese. Stand on a step or somthing raised preferably, with the first half of your foot on and the back half off the step. Then you just stand on your tippie toes and go back down, and repeat for like 20 or 30 times maybe for each individual leg. Remember, do one foot at a time. Then when you get stronger, you can then hold some kind of wait behind you with a hand and and just start pumping. (Eww, that sounded weird)
Squats are also good, even without weights.
Another good one is stand with your knees locked and feet together. Then start jumping with just your ankles but remember, keep your knees locked. So jumping with just your calf power, and keep it up for lik 2 or 3 minutes maybe.
Walking with out your heals for like a week helps, not on your tippie toes, just so your heals stay off the ground and like you feel some kind of sensation in your calf muscles.
Just straight vert jumps help, and jump up and down forever until you feel like puking.
And also, remember to stretch!!! That always helps no matter what your doing.
Jump up a set of stairs feet together. this will build up your muscles, do as many as you can 3x a day. Good luck!
When my brother and I were young all we did was jump and touch the ceiling, light posts or anything that seemed to represent a basketball goal. If you see something taller than you try jumping and touching it. Like when your in the hallway at school going to your locker try to jump and touch the ceiling or anywhere. Also try playin a pick up game with your ankle weights on that helps a whole lot….
I know from experience that lots of squats, lots of sprints, and a lot of jumping on bleachers, boxes, anything about 2-3 feet high will help you with your vertical. Jumping off 2 feet is almost brute strength, you have to have strong thighs to go straight up, while jumping off one leg is a lot more quickness. I tore my ACL in my jumping leg (left) and had to jump off 2 feet. After months of rehab and about 2 months of hard jumping exercises, I could dunk again, and I’m 6′1".
well to rebound you have to time it just right and if you dont get it you can always tip it to an open man… dont give up and box out..