How to Train Effective Landing Mechanics – Athletes' Training Center
Fans can recall their favorite Michael Jordan dunk, Cristiano Ronaldo header or Gabrielle Reece spike. But we don’t often remember what happened immediately after the dunk, header or spike for the same reason we remember those highlights: those athletes jump and land so well that we can forget just how important and challenging the landing can be.
Sometimes, though, we do remember landings. Kerri Strug’s landing made her an Olympic legend, and everyone lost it when Katelyn Ohashi nailed the final landing in her floor routine.
That’s because gymnastics is the only sport where an athlete lands, and then does nothing else. And even in gymnastics, those are rare. A single tumbling pass in a floor routine can have five landings, but the only one most people pay attention to is the outlier: the last one. Every other landing passes by in a blur because it’s right into the next move, just as it is in basketball, soccer, volleyball and any other sport.
Landing from jumps is one of the most common causes of anterior cruciate ligament (ACL) injuries. ACL injuries resulting from a jump normally come from a single-leg landing. The instability and extreme forces combine to be more than the supporting muscles can absorb and counter. The ACL is left exposed, but it’s all more than the ACL can be bear.
Reducing the risk of these injuries requires us to train for the kind of jumps an athlete will do in his sport, as well as building in the uncertainty that every activity carries.
Two Parts to Every Jump: Take-Off and Landing
Training for a jump and the landing requires the coach and athlete to look at what usually comes before and after a jump in their sport.
Dr. John Harry at Texas Tech University led a research team that examined how jump and landing mechanics differed between the positions on a soccer team (Harry et al, 2018). Attacking players have the benefit of planning their jump on offence. The striker watches his teammates pass the ball while he gets into position to come around the defender and plan his jump to head the incoming cross towards the goal. The defender has much less time: he sees the cross coming in, and he needs to take a step or two and get into the air immediately to prevent a clear header from the striker.
Many studies have found that the take-off mechanics affect the landing mechanics. Therefore, the defender and the attacker will land differently because they took off differently, even if they may have a similar vertical jump height when doing testing in the gym (Afifi & Hinrichs, 2012).
Dr. Harry and his group found that defenders – those who are most reactive in their jumping – generate higher ground reaction forces upon landing than midfielders and attackers. But the defenders were also more efficient in reducing those forces. That ability is both a self-protective mechanism from an injury perspective but also a way of quickly preparing themselves to move to their next position in the play.
Different Jumps Will Have Different Landings
Volleyball is another sport where the position shapes the jump. A player going up for a block comes closest to a “laboratory grade” jump: take off from two feet, arms overhead, land on two feet.
A player spiking the ball, though, is doing something with many more variables. The outside hitter will start her approach when the setter sets the ball. She will take a short run up, take off from two feet and then, after the spike, land on one foot quickly followed by the other. And not only is she landing on one foot, but her upper body is still rotating from the follow-through of the spike: her whole body is moving in one direction when the foot hits the ground, but part of her body is moving in another plane of motion at the same time.
More than that: she is landing on her non-dominant, “weaker” side. Volleyball players will spike with their strong hand, and the mechanics of the spike mean they land on the opposite foot.
Unsurprisingly, then, research has found significant differences between the forces experienced by each leg upon landing, and in the overall movement of the body, when comparing the landings after a spike. Studies have even found significant differences within the same athlete depending on how far behind the point of the spike they jump: a jump with a longer horizontal component (one that starts further from the net) puts a very different pattern of forces on the body than one that is more vertical (Marquez et al, 2009).
The athlete needs to be trained to handle all this safely and effectively, in addition to being resilient enough to react to anything that goes wrong.
How to Train Your Landings for Any Sport
The first step to training proper landings is simply to include the full cycle of a jump: jump, land and then the follow-on motion.
Unless we are working with a gymnast, it doesn’t do us any good to have our athletes stick the landing. Likewise, we need to make sure they are landing from the heights they will reach in the game. Unless we’re working with a high jumper, we need to make sure the athlete comes down as well as goes up. And even though drop-jumps have their place in eccentric training, we should remember that they do not necessarily transfer to landing from in-game jumps: how we land from a drop-jump is different than how we land from a real jump because the drop-jump, despite the name, is all drop and no jump.
This makes the common box jump routine doubly misleading: the athlete sticks the landing, and it’s not even a “true” landing because the vertical forces they experience are generated from only a few inches of drop – the distance between their peak height and the box.
Second, like all training, we train jumps in all planes of motion, double leg and single leg. This teaches the body to generate and absorb forces in multiple planes and different directions with different capacities.
The simplest example would be a lateral jump: facing forward, the athlete jumps to the side. Take-off can be two feet or one foot, landing can be one foot or two feet. We progress that by having the athlete sprint or jump forward (or backwards) after landing from the lateral jump. Next would be having the athlete go in and out of the jump as they would in the game: e.g., run 5 yards to a cone, the coach throws a ball that the athlete jumps and catches overhead, the athlete then lands and runs or jumps again in a different direction.
Third, we must give the athletes the right cues and instructions for how to land (Harry et al, 2019). Landing is as much a skill as jumping, perhaps more so since landing requires the athlete to work against greater forces.
The athlete should have an external focus of attention when they are landing, something to think about other than their body. “Land as quietly as you can” or “When you land, push off hard to the left as you take off towards the cone on your right.” These sorts of instructions produce better results than directing the athlete to take conscious control of their body, by saying, for example, “Bend your knees as quickly as you can upon landing.”
Research has found that athletes who are given external foci of attention have better scores on an assessment of landing mechanics that is commonly used to predict the risk of ACL injury (Welling et al, 2015).
Finally, we should not shy away from instability and variation.
When an athlete is in midair doing the drill above, don’t throw the ball perfectly to him. Make him reach out to the side, behind him or at his knees to catch the ball – not every pass or rebound will be right where he wants and expects it in a game.
Or, when someone is doing a jump, give them a gentle push in midair so they land a little off-balance. In everyday life, if we find ourselves in midair we probably didn’t plan it, so we need to be ready for a landing we didn’t plan, either.
Conclusion
Soccer fans around the world marveled at Cristiano Ronaldo’s header in December, but the sports science and rehab communities marveled at his landing. It was pretty awful, given that while he was hanging in the air a defender made contact with his lower body. The angles and forces involved probably should have damaged any number of structures in his knee. But he has spent years jumping, landing and moving directly into other movements. He has built up such a store of variation that anything new simply adds to what he can do, rather than subtract.
Most of us will never jump 28 inches. But day to day, we never know how we might need to land. We just need to land in control, and if not in control, with enough resilience that we’ll be able to bounce right back up.
We may not be able to jump like a pro athlete, but we can all learn to land and fall just as well as they do.
Jumping and Landing Techniques: What goes up must come down!
Every basketball game begins with a jump ball. Whether shooting a jump shot, taking off for a lay-up, rebounding a basketball or blocking a shot, jumping and therefore, landing is integral to the game of basketball. What goes up must come down!
Proper jumping and landing techniques will help reduce the risk of injury and improve jumping ability.
The muscles of the hips (gluteals), knees (quadriceps and hamstrings) and ankles (calves) that improve the height of the jump are just as important when landing from a jump. In order for these muscles to work their best, athletes can use a movement strategy that begins with unlocking the hips first (hip strategy) and continues with timely bending of the hips, knees and ankles. This is followed by straightening the joints, known as triple extension, to create the power to jump high.
Taking off and landing with a knee strategy, where movement is initiated with the knees first, places increased strain and stress on the ligaments, cartilage, tendons, and bones of the knee joint, as well as the back, hips, and ankles. This can lead to traumatic injury of the ACL, pain in or around the kneecap or tendons of the knee, to name a few. Using an improper knee strategy also causes the muscles to work harder than necessary. Strong muscles will allow the individual to generate enough power to jump high and provide the shock absorption necessary to land softly. Weak muscles don’t absorb well and the force instead is transmitted to the joints that these muscles were meant to protect – the hips, knees and ankles.
Before beginning a jumping program, here are a few things to consider:
Learn proper movement strategies
Stand with your back facing a wall and gently tap your buttock to learn how to unlock hips
Practice squatting into a chair and jumping and landing from that position
Build strength to support the movement, create power, and absorb landing forces
Train the gluteal/ buttock muscles with bridging
Train the quadriceps muscles with a leg press to build strength in each leg and then move on to squatting
Train the calf muscles with heel raises off the edge of a step
Demonstrate flexibility to move with ease
Try foam rolling
Stretch the hips and ankles as well as the buttocks, hip flexors, quadriceps, hamstrings, and calves
Begin on 2 legs before jumping and landing on 1 leg
Theresa Chiaia, PT, DPT
Theresa Chiaia is the Section Manager of the James M. Benson Sports Rehabilitation Center and Tisch Sports Performance Center at Hospital for Special Surgery. She has been part of the HSS Women’s Sports Medicine Centersince its inception and has guided athletes of all levels along the road to recovery and a successful return to competition. Along with her colleague, Polly de Mille, Theresa has developed a Quality of Movement Assessment (QMA) to aid in the return to play decision making process.
HSS Youth SafetyJunior Knicks
what muscles to pump, an example of training, records
Jump training in basketball is the most important element of preparation. A basketball player must have many qualities, including good jumping ability. This is especially important in modern basketball, because the average height of players has increased significantly over the past decades. In this article, we will look at everything related to a basketball jump: what elements this action consists of, what muscles in the human body work when it is performed. Also here is information about training: how to practice and what exercises to perform in order to bring your jumping technique to perfection and increase your height.
How successful the jump will be depends on the strength of the repulsion, but it is equally important to observe the correct technique. It is not enough to deliver equipment once, it must be constantly developed and improved. Jumping training has a positive effect on overall physical fitness and health. With different jumps, different muscle groups are involved, a variety of workouts ensures uniform physical development.
What muscles work?
The decisive factor is the strength of the jerk, the impulse that the body is able to put into action. To understand how to increase the high jump in basketball, you need to understand which muscles will be involved.
Most of the load will be on the legs, more specifically the quadriceps and calf muscles. The largest muscle group in the human body is the front of the thigh. It depends on her how the repulsion will occur and what it will be. However, the calves are also not inactive. First of all, it is necessary to work on these muscles, since they take direct movement in repulsion. The tension will go from the lower leg up to the thigh, the work will go not only to large groups, but also to small stabilizing muscles in the abdomen and back. That is why in jumping training there are always exercises aimed at developing the muscles of the back and abdominals.
How to improve your jump?
A beginner basketball player has a lot to learn. If you are wondering where to start, then refer to the article "How to learn to play basketball?".
Beginners often think that the exercises are effective in themselves, and the frequency and order of their implementation does not really matter. This is a delusion, classes in an arbitrary schedule will not bring the expected effectiveness. The Air Alert program has been developed specifically to increase the height of the jump.
It was created by TMT Sports and is now considered one of the best for basketball.
The creators predict progress and make tempting promises. For 15 weeks of training, the jump will be increased by an average of 25-30 cm. The exact numbers depend on age and other characteristics of the body. To achieve success, you need not only to train, but also to adhere to the correct regimen: eat well, get enough rest and recover, sleep soundly.
Schedule
Periodicity is very important, which is why you should follow the program. Air Alert is designed for four months of classes according to the prescribed schedule. Training takes place three times a week. Without a serious approach, success will not work, each pass affects progress.
A warm-up is required before each session. Warm-up exercises are chosen arbitrarily, but they must effectively warm up all the muscles. It is recommended to use running in place and jumping rope. The warm-up should last at least 3-5 minutes. Not only productivity depends on it, but also the safety of the lesson. If you perform sharp jumping movements without preparation, you can get injured.
Stretching
Not only warming up is important for the muscular system, but also stretching. This is especially important for the muscles involved in jumping. To stretch the calf muscles, variations of step-ups are used, when one leg is set on a hill, and the hand tries to reach the floor. To stretch the anterior thigh muscle, you need to put your foot on a chair and begin to reach for it with your body. To increase the elasticity of the muscles and tendons under the knees, the simplest inclinations are enough.
Training program
With it you will quickly understand how to learn to jump high in basketball and what technical aspects need to be improved.
High jump:
starting position - feet shoulder width apart;
jump as high as you can;
land and crouch, about a quarter.
This must be done very quickly. You need to jump quickly and often to touch the ground for only a few fractions of a second. In this case, it is necessary to feel that the thigh muscles receive more tension than the muscles. Control that during the jump and landing the knees do not bend, this is an important point.
Toe raises:
stand on a low platform so that the heels do not touch the floor;
first rise on the toe of one leg, then the other;
while lifting, the arms are pulled up.
Performed by sets of the maximum possible number of repetitions, between sets rest no more than 30 seconds.
Step-ups:
in the initial position, one leg stands on a hill, the height of which is approximately knee-deep. Ideal chair;
push off the floor with the supporting leg, jump up and change legs in the air;
immediately do the same.
When performed regularly, increases stretch and explosive strength, these qualities are essential for a basketball player.
Toe jumps:
feet shoulder width apart, back straight;
stand on toes;
push off and jump using only calf strength;
do sets as many times as possible.
Rest between sets for this exercise can be no more than one minute. The secret to the effectiveness of bouncing on your toes is to bounce as high as possible and stand on the ground as little as possible. You also need to try to do it as quickly as possible, then contact with the floor will be minimal, and efficiency - as high as possible.
Burnouts:
take a semi-squat position and rise on your toes;
jump from this position;
land strictly on the toes, do not roll on the heels, this aspect must be constantly monitored.
When performing this exercise, the main thing is speed. Already after the first time you will understand what the name is due to. It is related to the sensations that you will experience in the process. If everything is done correctly, then a strong burning sensation will be felt.
Relaxation:
the final element of the program, stretching exercises, serve as a hitch;
are performed in descending order of intensity.
Relaxation must be complete in order to completely get rid of muscle tension.
When performed three times a week, the program will significantly increase the height of the jump. This is important for every basketball player, especially for those who lack height. You can learn more about the height of players from the material "How tall is it better to go to basketball?".
Jump stop
In parallel with the Air Alert program, other technical elements must be practiced. Jump stop is related to jumping technique. This is a technique that is included in the number of attacking actions. An abrupt stop provides a basketball player with many advantages, it allows you to get out of the tutelage of an annoying opponent, it introduces unpredictability into the game, it provides space for a good pass or an accurate shot.
It is necessary to learn how to land correctly: with a jump or two jumps. In a jump stop, the ball can not be used, but it is better to use it anyway. First, the player gains good speed, then pushes off with his foot and makes a wide jump in the direction of travel, at which time the shoulders are retracted. Landing occurs on one leg or two at once. If on one, then the landing occurs first, then the second leg is fixed. The torso should turn half a turn towards the leg that remains behind, at the moment it is the supporting one, it accounts for most of the body weight. This twist will help you keep your balance.
As a result, the basketball player achieves a decrease in horizontal speed by diverting momentum in the vertical direction. This is made possible by such a jump. It is worth mastering it in order to become more unpredictable on the court.
World Records
Outstanding basketball records related to jumping are impressive, they show what the human body is capable of. All basketball players jump well, but some do it just amazing. Michael Jordan received the unspoken title of "His airiness", as his fans called him. The legendary player did the impossible, his jumps are still considered record-breaking.
In 1987 and 1988 he outdid everyone and even himself by jumping 121.92 centimeters. Jordan has many achievements, this is just one of them, but it is impressive. Another athlete managed to get to such a bar, this is Darrell Griffith. Unlike Jordan, he is little known, so this fact is not so common. Although the record was set before the Jordan era, in 1980. Now only those who are seriously interested in basketball know about Griffith.
Everyone can achieve impressive results, the height of the jump is a skill that develops with time and practice. Mastery of the skill does not depend on the level of the athlete - professional or amateur, but on the diligence that he puts into training the basketball jump. In this article, an effective program was given, with strict adherence to it, it will achieve results.
In addition to training, you need to monitor nutrition so that the body receives enough calories and nutrients. Any training for explosive strength takes a lot of energy, its reserves must be renewed. We must not forget about the warm-up and stretching, they are also among the components of success.
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?
Drying mechanism
What muscles work during jumping and require the development of jumping
The necessary conditions for training
Best exercises for the development of jumping
How to land properly
Psychology - basis
program
Frequent errors
Workout tips
Warm up and stretch
How often to exercise
Sets and repetitions
Additional 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 as an additional skill in jumping. 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 for a push 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 a 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 plan in advance and schedule your personal program for the 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 stretch
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.
Squats with a flat back - a set of 20-30 times.
Stretch your shoulders, lower back and back. 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 a workout 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. [/ expert_bq]
How often to exercise
You shouldn't exercise every day: in this way you will quickly "burn out", and the body will be overloaded. 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 bags with sand for legs and arms, or a backpack with something heavy.
The defender has much less time: he sees the cross coming in, and he needs to take a step or two and get into the air immediately to prevent a clear header from the striker. 
A player going up for a block comes closest to a “laboratory grade” jump: take off from two feet, arms overhead, land on two feet.
Studies have even found significant differences within the same athlete depending on how far behind the point of the spike they jump: a jump with a longer horizontal component (one that starts further from the net) puts a very different pattern of forces on the body than one that is more vertical (Marquez et al, 2009).
Make him reach out to the side, behind him or at his knees to catch the ball – not every pass or rebound will be right where he wants and expects it in a game. 
But day to day, we never know how we might need to land. We just need to land in control, and if not in control, with enough resilience that we’ll be able to bounce right back up.
This is followed by straightening the joints, known as triple extension, to create the power to jump high. 
Benson Sports Rehabilitation Center and Tisch Sports Performance Center at Hospital for Special Surgery. She has been part of the HSS Women’s Sports Medicine Center since its inception and has guided athletes of all levels along the road to recovery and a successful return to competition. Along with her colleague, Polly de Mille, Theresa has developed a Quality of Movement Assessment (QMA) to aid in the return to play decision making process.
Also here is information about training: how to practice and what exercises to perform in order to bring your jumping technique to perfection and increase your height. 
It depends on her how the repulsion will occur and what it will be. However, the calves are also not inactive. First of all, it is necessary to work on these muscles, since they take direct movement in repulsion. The tension will go from the lower leg up to the thigh, the work will go not only to large groups, but also to small stabilizing muscles in the abdomen and back. That is why in jumping training there are always exercises aimed at developing the muscles of the back and abdominals. 
Not only productivity depends on it, but also the safety of the lesson. If you perform sharp jumping movements without preparation, you can get injured. 
If everything is done correctly, then a strong burning sensation will be felt. 
All basketball players jump well, but some do it just amazing. Michael Jordan received the unspoken title of "His airiness", as his fans called him. The legendary player did the impossible, his jumps are still considered record-breaking. 
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! 
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. 
It's important to rest your muscles during this workout, and don't forget to stretch after exercise to relax your leg muscles. 
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. 
