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How to have a high jump in basketball
7 Exercises to Improve Jump and Agility
In basketball, having a strong vertical jump and flash-like agility isn’t an option, it’s a requirement. If you are having trouble with your vertical jump or agility, just practicing lay-ups and running laps around the court doesn’t mean you will get any better. When you want to jump higher and have insane side-to-side agility reflexes, you need to base your basketball skills training on the best and most proven exercises. Here is a basketball skills training program that must be in your weekly workouts for explosiveness.
7 Basketball Skills Training
1. Jump Squats
This upgraded version of the traditional fitness exercise is sure to skyrocket your vertical jump. What’s more, it develops explosive power that will easily come in handy with your agility on the court. It activates the fast-twitch fibers of several major muscle groups in the lower body including the quadriceps, hamstrings, glutes, hip flexors, and calves. If you want to jump higher, these are a must.
How to Perform: Stand tall with your feet at shoulder-width distance. Keep your chest up as you bend at the knees and sit back as if you’re about to sit in a chair. Once your thighs reach parallel, push through your heels in an explosive jump straight up in the air. Land softly and immediately go into your next jump squat.
Ability Focus:
Vertical Jump
Explosive Power
2. Tuck Knee Jumps
Another great way to increase your explosive power, tuck knee jumps aren’t just a way for you to jump higher. They also demand lower body control to bring the knees up, touch the chest, and return before you land. This exercise will increase coordination, fast-twitch fiber control, and, of course, all-out power.
How to Perform: Stand tall with your chest up and feet at shoulder-width apart. Similar to the jump squat, you’ll start by bending slightly at the knees and driving your hips back only a little bit. From here, jump straight up into the air. Simultaneously flex your pelvis and bring your knees up towards your chest. Reverse the motion and land softly. Take a pause to correct any posture issues then perform the next repetition.
Focus:
Vertical Jump
Explosive Power
Lower body control
3. Overhead Reaching Jump
Consider this the next level of the jump squat. It will combine the explosive upward motion of the jump squat with a standard overhead reach that is all too common in your sport. You might find that you can jump higher with this variation of the exercise from the momentum of the overhead reach itself. We don’t need to tell you how important a strong overhead reach is for defense and catching passes.
How to Perform: Stand tall with your chest up and feet at shoulder-width apart. Similar to the two exercises above, you’ll start by bending slightly at the knees and driving your hips back only a little bit. From here, jump straight up into the air. The big difference is that as you jump, you’ll simultaneously launch your hands skyward. As you descend, bring your hands into a defensive position close to the chest. Land soft, readjust your posture, and begin again.
Focus:
· Vertical Jump
· Explosive Power
· Reaching ability
4. Single-Legged Cross Jumps
Training your body, regardless of the athletic goal, requires a balance of multi-joint and isolation movements. When you isolate a muscle group, you are strengthening its ability to perform a specific movement, which in turn will support the larger muscle group movements. In this case of improving your jumping ability and agility, you’ll want to perform single-legged cross jumps.
How to Perform: You will make the shape of a cross with thisjumping drill. Start on the left leg with the right leg tucked behind. With your chest up and core tight, leap forward with your left leg. While still facing forward, leap on your left leg to the left side and down. Now leap directly to the right, and finally back to the starting position. Switch legs and begin again.
Focus:
Vertical Jump
Explosive Power
Agility
5. Wall Touches / Cone Taps
Let’s focus more on the agility side of things, although explosive power will continue to be developed and improve your vertical jump. A classic athletic drill, wall touches or cone taps are great for developing those quick reflexes that will show in your improved agility.
How to Perform: Set up two cones a good distance apart from one another. Begin in the middle of the cones. If you’re using walls, stand between two walls. An indoor racquet ball court works best. Sprint to your right as fast as you can, tap the cone or wall, then immediately change direction and do the same on the other side. You can vary the distances for each set that you do. If you’re using cones, you can also add a second or third pair in a ladder-like arrangement, where you’ll have to sprint in a zig-zag fashion from side to side.
Focus:
Agility
Explosive Power
6. Lateral Plyometric Box Jumps
Everyone performs box jumps, even the Average Joes at the gym. For basketball players, box jumps are going to be incredibly important but there’s a twist: you’ll be jumping in a lateral fashion. Lateral box jumps will strengthen your hip flexors, which will benefit your side-to-side agility with an emphasis on sudden stop-and-go.
How to Perform: Arrange a steady box on the ground. Stand next to it with your left side facing the box. Keep your chest up and core tight as you slightly bend your knees. Explosively leap from the ground and completely on the box. You can choose to step down or lightly jump back into the starting position. Once you finish your prescribed repetitions, switch sides. Make sure you vary the height of the boxes during the workout, challenging yourself to increase the height.
Focus:
Explosive Power
Agility
Jumping Ability
7. Uphill Sprints
Our final workout is a classic that is used by athletes in every sport, but uphill sprints have a unique place in the basketball player’s workout. Uphill sprints dramatically improve your endurance levels, but more importantly for performance, they skyrocket your explosive power and lower body strength.
How to Perform: Begin with a warm-up before tackling sprints. Starting from the bottom of a hill, give yourself about 10 to 20 feet to work up your speed. Run for those 10 to 20 feet then once you hit the hill, go all out. Run as fast as you can until you reach the top of the hill, walk back down, rest for a few moments, and do it again. Do not sprint down the hill.
Focus:
Explosive Power
Lower Body Strength
Get More Training Drills
How to Double Your Vertical Jump for Basketball
Photo courtesy of Dirk Hansen
A good vertical jump is a valuable asset for all of your players to possess. It will help your team get more rebounds, blocks, and steals. It will also let a few (or many) players on your team dunk the basketball, which can lead to increasing your teams confidence, enthusiasm, and can it make the game a lot more fun!
If you are wondering if it is even possible to increase your vertical jump, you’ll be happy to know that with proper training, it is definitely something that can be improved.
I’ve developed this program over a number of years and have seen great improvements in the leaping ability of those who have followed it. I call it the Coach Mac Vertical Jump Program. Not a very creative name, is it? 🙂
I designed this program to be completely equipment free and also without the need for a large space. This program can be completed by anyone as long as you have a 2 x 2 meters of free space. Which we all do. So there can be no excuses for not completing the program.
Disclaimer: Obviously, I am not a doctor. If you or your players feel any pain in any of your joints during the program stop immediately and consult a doctor. You don’t want to make any previous injuries any worse.
Update for 2021!Best Vertical Jump Program in the World
I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker.
While there are a ton of success stories of players using my program and making massive gains (check the comments if you don’t believe me), I’m also realistic about the extent of my knowledge on vertical jump training.
Adam Folker is a former NCAA Division I basketball athlete and professional basketball player. He connected with Justin ‘Jus Fly’ Darlington who currently holds the title as the World’s #1 Highest Dunker to create the best vertical jump program ever.
If you’re interested, check out his program below. I highly recommend it.
Vert Shock by Adam Folker
If you’re not interested in it that’s fine! You’ll still make a ton of gains using my workout. And I’d love you to use it! I made a promise to myself that I’d share the best information and products I know about and I’m keeping that promise.
How to Measure Your Vertical Jump
As the saying goes, ‘You can’t improve what you can’t measure’.
The first step on your journey to increasing your vertical jump is to get a starting point of where your currently at so that you can track your progress.
Here’s how to do it;
Things you’ll need: Another friend to help you, a ladder, and either a permanent marker or chalk.
1. Find a wall or pole tall enough that when you jump you cannot touch the top.
2. Stand next to the pole or wall and extend your arm as high as you can above your head. This is your standing reach. Have your friend mark your standing reach with either a piece of chalk or a permanent marker.
3. Now from a standing start, jump and touch as high up the wall or pole as you possibly can. You’ll need your friend to watch and see where you touch so that there’s no confusion. Get your friend to climb the ladder and mark where you were able to reach on the wall.
4. Measure the distance between your standing reach and your jumping reach. This is your current vertical jump.
Important Information on the Coach Mac Vertical Jump ProgramWarming Up
By reading my previous article on stretching, you’ll learn that it is important to warm-up your muscles first before stretching or performing any strenuous physical activity. I recommend jumping rope for a couple of minutes to warm-up and increase the blood flow to your muscles.
Phases
The program is broken up into three different phases consisting of four weeks each. This is because as you continue through the program your muscles will adapt to the intensity of the workout, therefore we need to keep increasing the workload in order to continue increasing your vertical jump.
Frequency
Perform the routine every second day to give your body a days rest in-between workouts. This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week. That ends up being 11 workouts per phase for a total of 33 workouts in the program. Also, during this program you will be taking one week off between each phase to let your body completely recover. You need to give your muscles time to fully repair in order to grow stronger and more explosive.
Rest Intervals
One minute rest in-between all sets. If you can, try to keep a stop watch with you when you’re doing these workouts. If you don’t have one my players have found it convenient to use the stop watches located on their mobile phones.
Record Your Progress
Keep track of how much progress you’ve made at the end of each rest week. It’s going to be hard for your players, but stress that if they really want to see results it’s best that they wait until the end of the rest week. We know how hard it is for players to be patient!
Exercises:
If you have any trouble understanding my descriptions of the exercises, YouTube them to watch a video of the exercise being performed.
Jumping Rope – A skipping rope is the only piece of equipment involved in the program. If you don’t have one a piece of rope will do just fine. If you don’t have a piece of rope either jumping up and down on the spot without much bending in the knees will achieve a similar result. Jumping rope involves holding a rope with both hands and swinging it around your body continuously.
4-Corners – Involves you imagining 4 dots in a square shape about 15 – 20 inches apart. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions. 4 jumps and completing the square equals one repetition.
Single-Leg 4-Corners – Exactly the same as 4-Corners except performed on one leg.
Slow-Motion Squats – Involves standing with your feet shoulder width apart. From this position slowly lower down until you are in a deep squat making sure your heels are flat on the ground. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight.
Tuck Jumps – Tuck jumps involve descending into a comfortable squat and then jumping as high as possible and bringing your knees to your chest.
High-Reach Jumps – Are similar to tuck jumps, but instead of brining your knees to your chest, you just reach as high as you can. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. Try to reach the same height through all repetitions. if you don’t have anything to measure against, that’s fine. Just jump as high as you can each repetition.
Lateral Jumps – Lateral jumps are performed best with over a line or a stick. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line. Over and back equals one repetition.
Single-Leg Lateral Jumps – Exactly the same as lateral jumps except performed on one leg.
Alternating Lunge Jumps – From a normal standing position, take one step forward with your right foot and one step backwards with your left foot. This is your starting position. From this position, jump as high as you can in the air and switch leg positions.
Straight Leg Calf Jumps – Without bending your knees, jump up and down in the same spot. You won’t get very high off the ground and it will be the ankle doing all the movement which will work the calf muscle.
Toe Raises – Stand regularly, then raise up onto the tips of your toes. Lower back down. Don’t rock up and down, do it slowly (not too slowly) but steadily. This is improved by using stairs if you have access to them. Alright, enough talk. Here’s the program you’ve all been waiting for.
6. Alternating Jump Lunges – 3 sets of 10 repetitions.
7. Tuck Jumps – 3 sets of 8 repetitions.
8. Toe Raises – 3 sets of 20 repetitions.
Week 4 – Rest.
Phase 2 – Weeks 5 – 7
1. Jumping Rope – 2 minutes.
2. Stretching
3. Jumping Rope – 3 minutes.
4. Slow Motion Squats – 3 sets of 10 repetitions.
5. 4-Corners – 3 sets of 12 repetitions.
6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.
7. Alternating Jump Lunges – 3 sets of 15 repetitions.
8. High Reach Jumps – 3 sets of 8 repetitions.
9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.
Week 8 – Rest.
Phase 3 – Weeks 9 – 11
1. Jumping Rope – 2 minutes.
2. Stretching
3. Jumping Rope – 4 minutes.
4. Slow Motions Squats – 3 sets of 10 repetitions.
5. Single-Leg 4-Corners – 3 sets of 10 repetitions.
6. Single-Leg Lateral Jumps – 3 sets of 20 repetitions.
7. Alternating Jump Lunges – 3 sets of 20 repetitions.
8. Tuck Jumps – 3 sets of 8 repetitions.
9. Straight-Leg Calf Jumps – 3 sets of 40 repetitions.
Week 12 – Rest.
I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker and Justin ‘Jus Fly’ Darlington.
Important Update! – I have been receiving a few emails/comments on players tracking their jump during the course of their program. Please understand that what you are doing when completing a jump program is breaking down the muscle. You aren’t going to see improvements mid-week because the muscle hasn’t healed properly. That’s why I suggest only checking how much you’ve improved at the end of each rest week. Rest is just as important as the routine.
That’s it! It’s as simple as that.
I’ve seen players make massive gains using this exact program so don’t hesitate giving it to your players to help them improve.
They’ll love it too. Who doesn’t want to dunk a basketball?
Let me know how the program works for your players. I’d love to hear some of the results.
– Coach Mac
How to increase the jump? 5 tips
Every basketball player dreamed of jumping higher.
Every basketball player dreamed of jumping higher.
LOOKING AT MICHAEL, KOBE, VINC AND LEBRON? WANTED TO JUMP ALSO HIGH AND SCORE FROM THE TOP? PRACTICALLY EVERY BASKETBALL PLAYER WANTED THIS.
We asked our coach Sergey Nagorny to give 5 tips to help improve your jump.
We asked our coach Sergey Nagorny to give 5 tips to help improve your jump.
"The more power you have and the more you can apply power to the ground, the higher you can potentially jump. To increase your strength, you can choose any exercise: pulls, squats, lunges. Do what you like best and gradually increase the weight of the weights. "
Sergey Nagorny
Physical trainer preparation
Strength increase
Speed increase
"In addition to strength, jumping depends on speed, so this component also needs to be worked on. The easiest way is to sprint short distances from 10 to 40-60 meters, as well as work with sleds. "
Sergey Nagorny
Physical trainer training
"This advice applies to both the workout itself and resting between sets, as well as recovery between sessions. People often start turning speed and jump training into endurance work. If you don't recover enough between sets and between workouts, then you you will never develop your jump to the maximum."
Sergey Nagorny
Physical trainer training
Proper rest
"Same skill as throw, snatch, etc. You have to be able to move efficiently. Jump more often - move more efficiently, but don't forget about recovery."
Sergey Nagorny
Physical trainer training
Jumping is a skill
Sleep more and eat right
"We are all looking for ways to recover better and use different modern gadgets to do this, but it all starts with simple things. Good sleep and proper nutrition are must-have items for a better recovery that everyone has at hand."
Sergey Nagorny
Physical trainer training
SIGN UP
Coach: Sergey Nagorny
Professional athlete, works with athletes from Russia and the CIS. Performing dunker, creator and host of the Action video channel about athleticism in team sports.
Do you want to increase your jump and improve your athleticism? Look for "Basketball Athleticism" and "White Men Can Jump" workouts in our schedule and sign up.
If you liked the article and the workout, don't forget to share it with your friends.
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exercises to increase jump height in basketball and volleyball
Greetings to all sports fans! High jumps are the dream of many athletes. Jumping to the coveted basketball basket, defeating complexes due to small stature, learning how to perform spectacular acrobatic stunts, training strength and agility - high jumps can become desirable for a variety of purposes. This goal can be faced by both amateur athletes and professional athletes who must master the high jump to achieve career heights and long-awaited victories.
How to learn to jump high without harm to health and with maximum efficiency? First of all, you should definitely be patient and remember that nothing is given immediately. Jumping high is a serious physical activity, and in the case of an illiterate approach, such experiments can end in failure for health. Proper strength training, systematic exercises and rational load distribution will help everyone master the technique. And even a beginner will be able to jump so high and far that it will not be difficult to confuse him with a qualified major league basketball player!
Contents
What does jumping do?
The jump mechanism
What muscles work during jumping and require the development of jumping
The necessary conditions for training
The best exercises for the development of jumping
Technique
errors
Workout tips
Warm up and stretch
How often to exercise
Sets and reps
Extra equipment
Conclusion
What does jumping do?
A properly built, competent jump up is the pride and a huge advantage of every professional basketball player. In basketball, the higher you jump, the more advantages and chances you have to win. This is especially true for athletes with not very large growth - for them this skill is a necessity. But even the tallest jumper will confirm that jumping ability is important to win.
The ability to jump very high is needed in many sports. Those who are engaged in:
Basketball should be able to control their body in “flight”.
Skiing.
Snowboarding.
Jumping over the bar.
Shuttle jumping.
Skateboarding.
Running.
Air jumping.
Parkour.
Acrobatics.
Choreography.
Extreme sports.
Volleyball, gymnastics, dancing and many other sports are also needed for jumping as an additional skill. The development of "jumping" from a vertical position helps to develop muscles, control your body, increase coordination and develop endurance. In addition, the jumper knows how to land correctly from any height, and this is an important skill not only in sports, but in life in general. You can learn to jump on your own - at home, in a park or gym.
Mechanism of the jump
In fact, the high jump consists of the following steps:
Takeoff.
Preparing to take off from the ground.
Repulsion.
Flight.
Landing.
The run is the most important stage, because it is during it that the kinetic energy is concentrated, which will allow you to make a high jump. Here you need concentration and composure, and the right push will allow you to direct this energy up into flight. It is important to learn how to land properly to avoid injury.
Which muscles work when jumping and require the development of jumping ability
To develop jumping ability and perform high jumps, you need to strengthen the muscles of the whole body and work on physical form in general. It is impossible to pump up only the legs, while having weak and sluggish shoulders or, for example, arms. The general tone and physical strength of the whole body are important.
The lower legs should be actively developed. A strong vertical jump requires strong, strong calf muscles to push off the surface. So you should pump up these muscles so as not to be afraid of injuries and jump as high as possible.
Ankles, feet and ankles are fragile places in the body that should not only be protected during training, but also strengthened. They have a very serious load during the run-up and especially landing, so in order to avoid injuries, it is worth doing strengthening exercises for these areas of the body, and be sure to warm up intensively before starting a workout.
Another fragile area is the knees. Injuries to the knee joints can be very dangerous, so you should not only learn how to land correctly and safely, but also strengthen your knees by doing special exercises.
The muscles of the thighs and buttocks must also be developed and strengthened in order to make a good run-up, a powerful push from the ground, and a safe landing. The anterior thigh muscle is responsible for powerful repulsion and throwing the body up, so it needs to be actively trained and developed.
Essentials for training
Safety comes first. At the very beginning of the training process, there is a high risk of injury, and a very serious one, since the knees and leg joints are involved. Another important condition for training is compliance with safety standards.
Do not start training on a concrete floor or on grass. For starters, a gym with soft mats or tatami mats is ideal to learn how to fall. You also need shock-absorbing protection for the elbows and knees, which will help to avoid injury and pain.
Ideally, start with an experienced trainer, but you can also practice on your own. A very important condition is a full warm-up, warming up the whole body. Muscles and joints must be thoroughly warmed up and stretched so that they are ready for a big load. And the main condition for achieving the goal is regular training, without haste, consistently and gradually.
The best exercises for developing jumping ability
There are several techniques that will develop jumping ability. One of the most effective exercises is jumping onto a box or platform. This exercise teaches you to jump high from a place, without a run-up, perfectly trains jumping ability, willpower and muscles necessary for high jumps.
Technique
The task is to jump onto a platform or box, standing still, without running. You should stand in front of the box, straighten up, lower your arms along the body. Pushing off the floor with your feet, you need to jump onto the box. Doing it the first time is not easy. Then you should gently jump off the box, bending your knees slightly.
To begin with, if the exercise is difficult, you can take the platform lower - as high as you can jump, for example - 10 cm, and gradually increase it. Also, if jumping from a place is not given immediately, you can stand a little further away and try to take the height from a small run, gradually reducing it. It's important to rest your muscles during this workout, and don't forget to stretch after exercise to relax your leg muscles.
How to land correctly
The main rule: during landing, the legs should never be straight and tense. Landing is a difficult and very important part of the jump, during which you can easily get injured if you do not follow the technique.
The torso during landing should not be kept level, perpendicular to the floor - the body should be tilted at an angle of about 45 degrees. Bend your knees and pull your toes down a little - landing begins on your toes, then the heel drops. Hands should be put forward a little. During landing, you need to bend your knees, and when jumping from a great height, you should squat down at all, lowering your hands to the ground if necessary.
Psychology is the foundation
Few people think about the mental aspect of training - but in vain. Our body and its physiology are closely related to the psychology and thought processes in the brain. Any movement does not start from muscles and joints, but from brain impulses, and this should be taken into account. Agree: it is difficult to perform even a simple physical action, such as jumping over an obstacle, if the head is full of any problems or thoughts. It's the same with training.
It is important to set yourself up correctly. Coaches - they know their business, and it is not in vain that they spend time on motivating slogans, loud speeches, words of support. Every experienced coach knows: you need to properly set up the athlete. It is necessary that the thoughts are correct, the attention is maximally concentrated, and no extra emotions and distracting thoughts interfere with achieving the goal. This will help improve the effectiveness of your workouts.
Before starting each training session for the development of jumps, you need to tune in. It is worth visualizing clearly in your imagination all the stages of the jump in detail: run, muscle tension, upward impulse, landing. Scientists have repeatedly found out that a vivid representation of physical activity in the imagination contributes to the work of the muscles of the body in reality, and greatly contributes to strengthening not only the will of the athlete, but also physical strength. Therefore, it is worth setting yourself up, each time imagining and even pronouncing the stages of the exercise before performing an action.
Training program
The first stage of training is jumping rope. Ideally, put on a small load - a belt and leg weights. The norm is 250-300 jumps without a break, it is worth jumping quickly and without stopping. As your stamina increases, it will be possible to increase the number of jumps on the rope, bringing up to 350 times or more. Such effective jumps develop breathing, strengthen all the necessary muscles and joints.
Next, we move on to squats, preferably also with a load on the body (you can use a weighted backpack), or with a barbell on your shoulders. It is necessary to squat with a load 10-15 times, 5-7 approaches with breaks of several minutes. This exercise perfectly develops all the leg muscles necessary for high jumps.
The next exercise is calf raises. Do not bounce and beat your heels on the floor - the exercise is done gently and with effort. Without haste, you need to rise on your toes, as high as possible, and gently lower yourself to the entire foot. You need to repeat from 20 to 50 times, until burning in the calves.
Direct jumps. In addition to jumping on the pedestal, you can perform high jumps to any goal. It can be a basketball basket or a ball hanging from a tree in the park. It is worth trying to jump from different take-ups - from 10 to 5 steps, pushing off with one and two legs.
Common mistakes
The main mistake of beginners is impatience and striving for instant results. In an effort to immediately jump to unimaginable heights, you will not only not achieve results, but you will also get injured, and then the training will end. You should not go straight to trying to jump high: first you need to develop the muscles, and start from low heights, gradually increasing them.
Another mistake is training without warming up before training and stretching after training, as well as excessive loads. Any technique involves alternating load and rest. The body needs rest so that all the loaded muscles can recover.
Straight knees are a common mistake for beginner jumpers. The knees during the run, jump and landing should be soft and springy, in no case should they be kept in a straightened, tense state - this can lead to a very serious injury.
Training Tips
In order to learn how to jump higher and have a positive and quick effect, it is advisable to make a plan in advance and schedule your personal program by day. Choose a comfortable place to exercise - it can be either a gym or a park in the warm season. It is important that it is spacious, and nothing interferes with doing.
You should also choose a convenient time. The best time is in the morning, but not immediately after waking up, but after one or two hours, when the body finally wakes up.
Warm-up and stretching
Before training for the development of jumping height, it is necessary to stretch the desired muscle groups and joints in order to improve the quality of training and prepare the body. Jumping workouts are quite intense, so the body needs to be properly prepared. Start the warm-up from the bottom, gradually moving up the body. You should not rush, and you should not skip the warm-up stages - it helps to get rid of the risk of injury and prepares the body for a serious load. You can start warming up from top to bottom - from the neck and to the legs, this is not critical.
Most of the load is on the toes, so you need to start with them. Exercises are performed without shoes. Sitting on the floor, bend and straighten your toes on both feet. Then, in a standing position, start moving with your toes: standing on the whole foot, bend your toes (all together), thus, as if "creeping" forward. So you need to "crawl" with your fingers two or three meters. Then bounce, gently rising on your toes and lowering to the entire foot.
The next step is the ankle. Standing on one leg, lift and bend the leg at the knee, and rotate the foot to the side, one and the other, alternately 5-10 times. Do with both feet.
In the same position, with the thigh parallel to the floor, rotate the lower leg, stretching the knee. In both directions, 5-10 rotations, alternately with each leg.
Do the same rotations with the whole leg bent at the knee, stretching the hips.
Flat back squats - 20-30 reps.
Shoulders, lower back and back should be stretched. Do rotations, side bends, sips. Bend back, resting your hands on your lower back, bend over, stretching your arms forward to your legs, while stretching your back.
After the warm-up, you can proceed to direct training for the development of high jumps.
[expert_bq id=7747] Stretching is just as important as warming up. Strained muscles after training should be properly stretched to relieve excess tension, get rid of crepitus and prevent injuries. Stretching should be given at least 10 minutes - stretch all the muscles of the legs, hips, buttocks and back.
You shouldn't exercise every day: you'll quickly "burn out" and your body will be overworked. The ideal interval between intense workouts is two days of rest. Once a week is too rare, and the effect of classes will not come soon. The optimal frequency of training is two or three times a week, without gaps. The workout takes one and a half to two hours.
Sets and reps
The number of sets and reps in each exercise will increase as the muscles are trained, endurance and strength increase. To begin with, all exercises should be performed at an average pace, without overdoing it, within your own physical capabilities.
If we are talking about squats, it is worth doing 10-15 times, 3-4 sets with short breaks. Using a barbell or weights, the number of squats can be reduced to 5-7. Jumping rope or in place, lifting on toes - this kind of exercise can be done to a slight heat in the legs but not leading to pain.
Additional equipment
It is important to wear comfortable sportswear and good shoes, ideally running shoes. In addition, for training you may need:
Protection - knee pads, elbow pads.
Weights - special belts and sandbags for legs and arms, or a backpack with something heavy.
Exercise rope.
Weight training dumbbells.
Jump platform or stable box.
All inventory can be made from improvised means, if necessary, the main thing is not to forget about safety and not to overdo it.
From here, jump straight up into the air. Simultaneously flex your pelvis and bring your knees up towards your chest. Reverse the motion and land softly. Take a pause to correct any posture issues then perform the next repetition.
From here, jump straight up into the air. The big difference is that as you jump, you’ll simultaneously launch your hands skyward. As you descend, bring your hands into a defensive position close to the chest. Land soft, readjust your posture, and begin again.
While still facing forward, leap on your left leg to the left side and down. Now leap directly to the right, and finally back to the starting position. Switch legs and begin again.
If you’re using cones, you can also add a second or third pair in a ladder-like arrangement, where you’ll have to sprint in a zig-zag fashion from side to side.
Make sure you vary the height of the boxes during the workout, challenging yourself to increase the height.
It will help your team get more rebounds, blocks, and steals. It will also let a few (or many) players on your team dunk the basketball, which can lead to increasing your teams confidence, enthusiasm, and can it make the game a lot more fun!
You don’t want to make any previous injuries any worse.
And I’d love you to use it! I made a promise to myself that I’d share the best information and products I know about and I’m keeping that promise.
You’ll need your friend to watch and see where you touch so that there’s no confusion. Get your friend to climb the ladder and mark where you were able to reach on the wall.
We know how hard it is for players to be patient!
This is improved by using stairs if you have access to them. Alright, enough talk. Here’s the program you’ve all been waiting for.
That’s why I suggest only checking how much you’ve improved at the end of each rest week. Rest is just as important as the routine. 
To increase your strength, you can choose any exercise: pulls, squats, lunges. Do what you like best and gradually increase the weight of the weights. " 
You have to be able to move efficiently. Jump more often - move more efficiently, but don't forget about recovery." 
In basketball, the higher you jump, the more advantages and chances you have to win. This is especially true for athletes with not very large growth - for them this skill is a necessity. But even the tallest jumper will confirm that jumping ability is important to win. 
You can learn to jump on your own - at home, in a park or gym. 
The anterior thigh muscle is responsible for powerful repulsion and throwing the body up, so it needs to be actively trained and developed. 
Any movement does not start from muscles and joints, but from brain impulses, and this should be taken into account. Agree: it is difficult to perform even a simple physical action, such as jumping over an obstacle, if the head is full of any problems or thoughts. It's the same with training. 
Scientists have repeatedly found out that a vivid representation of physical activity in the imagination contributes to the work of the muscles of the body in reality, and greatly contributes to strengthening not only the will of the athlete, but also physical strength. Therefore, it is worth setting yourself up, each time imagining and even pronouncing the stages of the exercise before performing an action. 
It is necessary to squat with a load 10-15 times, 5-7 approaches with breaks of several minutes. This exercise perfectly develops all the leg muscles necessary for high jumps. 
You should not go straight to trying to jump high: first you need to develop the muscles, and start from low heights, gradually increasing them. 
The best time is in the morning, but not immediately after waking up, but after one or two hours, when the body finally wakes up. 
Do rotations, side bends, sips. Bend back, resting your hands on your lower back, bend over, stretching your arms forward to your legs, while stretching your back. 
To begin with, all exercises should be performed at an average pace, without overdoing it, within your own physical capabilities. 
