How to make yourself jump higher basketball

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How to learn to jump high - tips for beginner basketball players and athletes. How to Jump Higher in Basketball - Tips and Exercises

In modern basketball the player's jump height is of great importance. This game component depends, first of all, on the force of repulsion, but it is worth paying a lot of attention to the technique of execution.

Technique develops as you practice the jump and increase the load. It should be noted that different types of jumps affect for various muscle groups , while improving the physical condition of the person as a whole.

What muscles are used when jumping

The main criterion for the height of the jump is the strength of the jerk that the body is capable of. To figure out how to increase the height of a basketball jump, you need to understand which muscles work during this technical element.

How to increase your score

First of all, the athlete must develop and train those muscles and ligaments that provide propulsion when jumping. This process occurs like a "domino effect" - from the ankle to the lower leg and thigh . In addition to the above groups, do not forget about the stabilizer muscles. This is muscles of the back and abdomen. In many recommendations for jump training, you can find exercises specifically for these muscle groups.

Attention! Many beginners make the same mistake, thinking that the exercises can be done in a free schedule. Remember that only regular workouts will give the desired effect.

Air Alert home exercise program to increase jump height

Air Alert program is designed to improve jumping ability. It was developed by TMT Sports.

Course duration 15 weeks , for which the creators promise amazing results - an increase in the jump height of by 20-35 centimeters (depending on the characteristics of the organism).

Obligatory conditions during the work under the program are good and sound sleep and proper nutrition.

Schedule

The program requires a serious approach and attitude to the exercise. To achieve positive results, you need to adhere to the plan and schedule of training. Air Alert calculated almost for 4 months (15 weeks), regularity of doing exercises - 3 times a week.

Warm up before training

Warm up exercises each athlete chooses for himself. The main goal is to warm up all muscle groups and prepare them for exercise. Recommended jumping rope, running in place. Approximate warm-up time - 3-5 minutes.

How to improve stretching

Warming up the muscles is half the battle. It is even more important to stretch all the muscles involved in the exercises.

Yes, calf muscles are stretched with exercises similar to step-ups (put your foot on the stairs and try to reach the floor with your hand).

Photo 1. This is how the calf stretching exercise is performed: the leg is placed on the platform, the hand needs to reach the toe.

Anterior thigh muscle also needs stretching, for which we put our foot on a chair and stretch our body towards this limb.

Muscles under the knee can be stretched using the most common slopes - simple and effective!

High jump:

1. Place your feet shoulder width apart.
2. Do jump up, as far as you can.
3. On landing, squat approximately for a quarter.

The main thing in this exercise is the speed of the jump. The point is to jump out as quickly and as often as possible. On the ground spend fractions of a second - in this case, there will be a sense. The person should feel that the anterior femoral muscle is tense more than the calves.

Important! When jumping and landing, the knees of must not bend.

Toe raises:

1. Stand on some kind of elevation (like a thick book), heels should not touch the ground.
2. Reach for the stars first on the toe of one foot , then use another limb.
3. Rest no more than 25-30 seconds between sets.

Step-ups:

1. One foot stand on a certain platform, the height of which is at the level of the knee (chair or bench).
2. Push up with the supporting leg , while changing legs in the air.
3. Repeat the action algorithm, but starting from the other leg.

Toe jumps:

1. Place feet for shoulder width.
2. Push off the floor as hard as possible using only calves .
3. Rest between sets: 1 minute.

The main point of the exercise is to jump as high as possible and be less on the ground. The faster a person jumps up after the next landing, the better (a greater effect is achieved).

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Burnout

The exercise got its name "in honor" of the sensations that you will experience when performing. There should be a burning sensation in the muscles of the legs (if performed correctly).

1. Stand in half squat , go up on your toes.
2. Perform jumps strictly in this position, without lowering the heels to the floor (this should be closely monitored).
3. Speed ​​is the main thing when performing an exercise.

Relaxation

The program ends with relaxation of all muscles. To do this, you need to again conduct stretching exercises.

Jump stop in basketball

Stop is a technical element of basketball, related to the group of techniques in the attack of the team. An abrupt stop has a lot of advantages. A player can take off an annoying opponent, gain space to shoot or make an assist. However, you need to stop correctly: or two steps or a jump.

The ball may or may not be used for the jump stop, although it is still recommended. Having gained a run, the player makes a push with his foot and performs a creeping jump in the direction of travel. During the flight, the shoulders should be slightly laid back.

You need to land either on both feet at once, or on one foot, and then fix second .

In this case, the body should make a half turn towards the leg located behind, which bears the main load from the body weight.

Thus, when stopping by jumping , the horizontal speed decreases , the player stops movement due to the "creeping" jump forward.

Most outstanding records

Some basketball players can jump a little better (and some a lot better) than others. However, the unofficial title of "His Airiness" is received only by a select few. This is the title given to the legendary NBA player Michael Jordan his fans.

The task of increasing the power performance is faced by many, both professional athletes and amateurs. In team sports, success largely depends on the strength and height of the jump. Therefore, a volleyball player, basketball player and even a gymnast sooner or later think about how to learn how to jump high.

In sports practice there is a term "explosive power". It refers to the ability of a muscle to push your body weight to a certain height. In boxing, the explosive strength of the arms is developed, in breakdancing and gymnastics - arms and legs, in basketball - mainly legs. If your task is to develop jumping ability, you should pay attention to the development of explosive strength.

The standing high jump is based on the power of the jerk that the body can make. To determine the exercise program, you should understand which muscle groups are involved during the jump. First of all, these are the legs, or rather the calf muscles and quadriceps.

The front of the thigh is the largest muscle group. She is responsible for extending the leg and, therefore, for pushing the body out of place. The calf muscle plays an equally important role in the jump. No wonder boxers train their calves, because the explosive power, the power of the blow depends on the strength of the legs. Pushing out occurs as if along a chain - ankle, shin, thigh. These muscle groups and ligaments should be developed first.

The main mistake of any athlete in trying to increase the height of the jump is the inattention to the stabilizing muscles. These are the muscles of the back and abdomen. In many manuals, you can find recommendations for training the abdominals. If your goal, as in this case, is to develop explosive muscle strength, daily exercises will not give visible results.

Prerequisites

To make your highest high jump from a place, you have to pay close attention to this. Exercises for the development of jumping ability should be performed systematically, without omissions and without concessions. In athletics, there are several types of high jumps, different in technique, but the same in result.

If the question is: “How to increase the high jump in volleyball or basketball?” track and field terms should be left aside. Consider the basic exercises for everyday life and team sports.

Basic exercises

When asked how to increase the high jump in basketball and any other sport, each coach will answer: "Improve overall physical condition. " And it will be true. To guarantee success, an athlete needs to be hardy, strong, healthy. Against the background of general physiological well-being, exercises are needed to develop certain muscle groups.

Rope jumping

Squat

Squats are one of the main exercises in bodybuilding. Weighted squats develop all leg muscles, abdominals and lower back muscles. Thus, the only exercise allows you to strengthen all the muscle groups necessary for high jumps. Answering the question of how to jump higher in basketball, volleyball, gymnastics, we suggest diversifying regular squats with the same push-up exercise. Squat down to a parallel line with the floor and jump out of this position with force. The main condition is that the landing time should be as short as possible. A large squat amplitude will help to maximize the use of all muscle groups of the legs. Do 10-15 squats, then a break of 3-4 minutes.

Rises on toes

Calf raises strengthen the calf muscles. This exercise must be done until the calves are completely burned. Do 20-30 full reps. In the final phase of the exercise, you should be almost on your toes. Then slowly lower yourself onto your heels. Exercise should be done without jerking. As endurance increases, add weights. Take dumbbells in your hands or switch to calf jumps instead of regular lifts.

Decisive factors

Strength training and a healthy lifestyle are the basis for increasing your jump height.

If you are seriously thinking about how to develop jumping ability, then you should take into account all the components of the effectiveness of exercises:

• Regular visits to the gym will help to significantly improve performance.
• Proper nutrition and healthy sleep are the basis for muscle recovery and strengthening.
• Recording progress. Mark the height of the jump once a month to evaluate the results of your work.

Most important: High jump exercises should be followed after a thorough warm-up and warm-up of the muscles. This is the only way to avoid injury. Take 10 to 20 minutes to warm up. Then the stretching of all muscle fibers should follow, and only then - the main training.

By doing this program 3-4 times a week without skipping or excuses, in a month you will notice significant progress and will be able to jump much higher than before.

, gymnastics and volleyball . In addition, it helps to strengthen the physical fitness and flexibility of the body as a whole. You can increase your vertical jump height with the help of rhythmic gymnastics, plyometrics, and strength training.

Steps

Rhythmic gymnastics

Do calisthenics every day to increase the flexibility of your body. Rhythmic gymnastics includes basic exercises that use your own body weight to strengthen your muscles. Since no equipment is required for such gymnastics, it can be practiced anywhere to become stronger and more mobile. To increase the height of the jump, gymnastic exercises that target the muscles of the legs will be required.

1. Perform calf raises while standing. Stand with your feet together. Raise up on your toes and then lower back down. Move slowly to force the muscles to work harder.

   • For best results, exercise on the edge of a curb or step.
   • Start with 20 repetitions of the exercise, gradually increasing the number of repetitions as the exercise becomes easier for you.

2. Do deep squats. Place your feet hip-width apart with your heels on the floor. Slowly bend your knees and lower yourself as low as you can while keeping your back and neck straight. Then return to a standing position.

   • For deep squats, the hips should drop below the level of the knees.
   • Well-performed squats work the entire lower body, while also stretching the muscles of the torso in the back and abdomen.
   • Start with three sets of ten squats.
   • Do some squats with your weight on your toes. This will help strengthen your ankles.

3. Lunge. Get into a standing position. Take a big step forward, bending your forward leg at the knee. Slightly tilt the body forward, and place the knee strictly above the ankle. Return back to the standing position. Alternate lunges with different legs.

   • Perform three sets of ten reps on each leg.

4. Stand on one leg. Do this exercise alternately for different legs to strengthen your ankles. It can protect you from getting an ankle injury when landing after a jump. Stand up straight and focus your gaze on some object in front of you. Lift one leg off the floor and stay in that position until the other leg gets tired. Then shift the weight to the other leg and repeat the exercise.

   plyometrics

   1. Do plyometric exercises to build leg muscles. Plyometric, or jumping, exercises are considered among the best for improving the high jump. These exercises use explosive strength to build muscle. They all involve jumping and use body weight to help you achieve your goals.

      • Limit yourself to two plyometric sessions per week with a minimum of two days off in between.
      • On days off from plyometrics, you can do other types of training, such as cardio, rhythmic gymnastics and / or strength exercises.
      • Once a week, take a full day off from any training.

   2. Do squat jumps. Stand with your feet hip-width apart and squat as low as possible. However, instead of slowly rising to a standing position, jump out of the squat and simultaneously try to turn 180 degrees. After the jump, return to the squat again, do not try to land and take a standing position. Repeat the exercise, changing the direction of the turns during the jump. For example, first turn to the right, and then to the left, and so on.

      • Start by doing three sets of five reps of jumps in both directions. Gradually increase the number of repetitions to eight jumps, when the exercise becomes easier for you.

   3. Perform Bulgarian split squats. Stand at some distance from a bench or chair (with your back to it or to it) and put one foot on the seat so that the foot looks up. Lower your body until the knee of your back leg almost touches the floor, and then push yourself up with the heel of your front leg. This is one set of exercises.

   4. Jump on the pedestal. Find yourself a sturdy box or platform that can support your weight. Place your chosen cabinet in front of you. Quickly jump onto the pedestal. At the same time, use as much force as possible. Jump back down and land in a crouch.

      • Start with three reps. Focus on the intensity of the exercise, not the number of repetitions.

   5. Jump rope. Jumping rope strengthens the same muscles that work in the high jump, so it helps increase your jumping ability. Jump rope on a hard surface, such as a hardwood floor, with enough headroom for the rope itself. Jump for ten minutes a day. If you are not able to jump continuously for so long, then rope exercises can be divided into two or three parts with rest in between or with other types of exercises.

      • Don't do "walking" rope jumps, which are essentially jumping rope with one foot in a kind of run. Instead, keep your feet together and jump with both feet at the same time.
      • As your jumping rope skill improves, start jumping faster. You can also try spinning the rope more slowly at first, so that in between jumps over the rope, make one additional jump to maintain balance. When you're ready, spin the rope faster to get rid of the balancing jump.

      Power training

      1. Do strength training to build leg strength. Strengthening your leg muscles can improve your jumping ability. In particular, leg strength exercises will help you improve your high jump.

         • Do strength training two or three times a week.
         • Take at least one rest day between strength training sessions. On rest days, you can do other types of training. However, do not forget to give yourself one day of good rest per week.

      2. Deadlift with a trap bar. The trap bar differs from a regular bar in that it has a bifurcated bar with additional handles, inside of which you need to stand with your feet. First of all, you need to get inside the bar. Then you need to take the barbell by the handles and rise with it, keeping the weight close to your own body during the lift. Stand up straight with your arms at your sides. Hold the weight for a bit and then lower the barbell.

         • The bar should be as heavy as you can lift.
         • Hold the barbell close to your body with your arms straight down. Don't use your elbows.

      3. Try the dumbbell snatch from the floor with one hand. Place a dumbbell on the floor in front of you. Squat down and grab a dumbbell with one hand. Stand up while lifting the dumbbell. Raise the dumbbell over your head. Hold the weight for a bit and then return to the starting position.

         • Do three sets of eight reps.
         • Start with lighter weights and focus on the speed of the exercise.

      4. Do squats with weights. Place your feet hip-width apart. Raise the bar to your shoulders and rest the projectile (or projectiles) on your shoulders. Squat down as low as you can while keeping the weight in the correct position. Then return to a standing position.

         • Do three sets of eight reps.
         • When using dumbbells, start with 2kg weights and work your way up to 3-3.5kg.
         • When using a barbell, first pick up just the barbell with no load.

It is difficult to imagine such a kind of mobile sport where there would be no need for good jumping ability - football, volleyball, and especially basketball imply the ability to jump high. However, not everyone understands how high to jump, and not everyone has good jumping ability from birth. To develop this skill, a number of special exercises have been developed aimed at training exactly those muscles that are responsible for the strength and power of the jump. To properly design a training program, study the anatomy of the area being trained, learn about the possible risks of injury and how to avoid them, and learn the technique for performing the most effective exercises.

What muscles require development for jumping ability?

Due to the structure of the muscles in the human leg, high jumps are possible in the frontal region of the thigh, which is responsible for flexion and extension of the legs at the knee joints. It consists of 4 parts - wide medial, lateral and intermediate, as well as the rectus muscle. All four areas are united under one common name - the quadriceps muscle, or quadriceps. Also for the jump, the calf muscle is of great importance, which is involved in the first, most important stage of the jump - repulsion of the ankle from the surface.

Additional help in stabilizing the body position is provided by auxiliary muscles located in the back and abdomen.

Warnings

The intensive training programs used in athletics make it not accessible to everyone.

First of all, at risk are people who have problems with the cardiovascular system, spine and back muscles, ligaments, especially ankles and knees.

Never exercise after meals and without warming up first. Preparation for classes should consist of special preparatory exercises and warm-up movements, and last at least 15 minutes.

After class, be sure to stretch to relieve tension from the muscles. We stretch for about 5-10 minutes.

Prerequisites

To achieve the result, to jump higher, train 2-3 times a week. This mode will allow the muscles to recover, and thereby increase performance with each new workout.

The next important factor for muscle development is nutrition. Adjusting your own weight to optimal levels will allow the muscles to make the jump more easily and increase its height. To do this, give up fatty and smoked foods, fast food and flour. You need to eat small portions and often, and for a better metabolism - drink as much water as possible. The composition of the food itself should be revised towards the consumption of proteins and the rejection of fast carbohydrates. Also, for better assimilation of proteins, it is necessary to pay attention not only to the energy component of food, but also to its vitamin and microelement composition.

Doing a large amount of exercise, do not forget about proper rest, the best option of which is 7-8 hours of regular sleep.

High jump drills and more

For the most intensive development of muscle groups that are directly involved in the jump up, an optimal list of exercises has been compiled. Performing them regularly, you can learn how to jump high and make long jumps, and just pump up your legs and give them a beautiful shape.

Ordinary jumping rope effectively loads all the muscles involved in the exercise. To get the effect, you need to stand straight, keep your legs together and do not move your ankles apart. Hands move smoothly.

For best effect, push off with both feet at once. In the final stage of the movement, you should land only on your toes, leaving your heels in the air, this will help develop the calf muscles.

Gradually, the duration of classes is brought to about 30 minutes of continuous movements.

For the optimal choice of the length of a sports equipment, you can be guided by the following data: with growth from 1.5 to 1.7 meters, the length of the rope should be from 210 to 250 centimeters, and in case of growth of more than 180 cm - 310 centimeters.

Classic squats with and without weights perfectly develop not only the legs, but also auxiliary stabilizers, back and abs. To perform them, you need to stand up straight, put your feet at normal width, toes forward, bend your knees and lower your pelvis down until the thighs are parallel to the floor, and then return to the starting position.

In addition to weights, barbells or dumbbells, you can improve your technique by straightening your legs not in smooth movements, but by jumping when lifting, pushing your body up. This will significantly increase the load on both the muscles and ligaments involved in jumping. One exercise should include from 10-15 repetitions in 3 sets. The break between sets should not be more than 2-3 minutes.

To develop your calves to increase your jump height, do single toe raises every week. Find a point of support that you can grasp with your hand to maintain balance. Lift your heels off the floor, lift one leg, and lift the other on your toes, on your toes, and lower yourself down. So many repetitions are done so that the muscle begins to burn. Then switch legs and do the same number of calf raises with the other leg. To complicate the exercise, you can pick up dumbbells, or perform a high jump instead of lifting.

A variety of squats - a frog. The difference between this exercise and regular squats is that at the lowest point of the movement, the pelvis drops as low as possible, and then it is done as a long jump up. It will be enough to do 15 high jumps in each of 4 approaches.

Jumping with a chair has a peculiar technique of execution, however, it perfectly develops jumping ability. Place a chair in front of you and stand on it with one foot. Next, push off the floor with the supporting leg and change the pair in the air - the leg that was on the chair becomes the supporting one, and the supporting one is placed on the chair. Perform 8-10 jumps in 3 sets.

Actually, the high jumps themselves. Perform them from a place, in the upper phase of the movement, trying to pull your knees as close to your chest as possible. The optimal number will be 4 times, 20 repetitions each. You can diversify the exercise by performing 180 or 360-degree turns around its axis at the time of the high jump. This will allow you to work out well not only the legs, but also the stabilizing muscles.

To train the ankle group, find a flat surface with an elevation of no more than 0.5 meters, on which you should jump without bending the knee joints, pushing off exclusively with the ankles. Performed in sets of 28-32 times.

Try to keep training regularly, exercising 2-3 times a week to increase strength and endurance.

How to learn to jump higher, the technique of performing exercises and the training program depend on the goal facing the athlete. For example, you need to be able to jump well in volleyball or basketball, or in similar sports that require active upward movements. In addition, jumping rope is an excellent cardio workout that helps increase endurance and strength in just 1-2 weeks.

As usual in our world, we are looking for the answer to the question "How to learn to jump high" from the highest and more or less specialized people in this profile. Of course they are basketball players. But most of them, when they hear such a question, just shrug their shoulders. What to do in this case? We will give you some tips, thanks to which you will understand how to learn to jump very high.

How to learn to jump high: we analyze the popular topic by points

The most important stage, thanks to which we will be able to fulfill our cherished desire, is training. Without it, you will never learn to jump high, except if it is given to you by Mother Nature herself. So, we provide our readers with detailed instructions that must be followed step by step, otherwise you will be close to failure. When doing the exercises, remember that the main components are also a great desire and rebelliousness to the difficulties encountered.

Item number 1 - doing a warm-up for a greater effect

The warm-up begins with exercises for the phalanges of the toes in order to ensure a soft landing on the planned jump. Then we move smoothly higher and higher and are already stretching our ankles, while rotating our legs clockwise. Also, an equally important aspect in a successful jump is the push leg. You need to figure out which of the legs is her. To do this, ask someone nearby to gently push you in the back. Which leg, without hesitation, put forward - that one is pushing.

Item #2 - the second stage of the warm-up

The warm-up gradually continues and we reach more serious exercises. They are, for example, push-ups about ten times. After that, you need to put on something heavy. It can be an ordinary backpack with books, or a special belt with sand. Now you need to jump rope two hundred and fifty times, over time, it is desirable to increase the number of jumps, of course, gradually.

Item number 3 - start training

The warm-up is over and we are moving on. We perform exercises that are more related to our goal. In the form of improvised means, we need a low chair or stool. From them we make jumps initially on two legs, and then we need to learn to use one. Exercise is necessary for the development of muscles above the knees, ankle and lower leg. Up to twenty jumps from this surface must be performed per day. When landing occurs, the load on the legs must be softened as much as possible.

Item No. 4 - the final stage of the entire procedure

The last and final stage of our instruction is directly jumping to the basketball hoop. To do this, it is not necessary to take an annual gym membership, just find a park with tall trees. So, if you still decide to go to the gym, then in this case you should start practicing jumping with the ball to the ring from the jogging leg with a run. In a park with trees, it is enough to find a strong branch, which is located at the height of the basketball hoop. You have to try to reach it with your hands. By the way, these two methods in combination will allow everyone who wants to achieve the desired result twice as fast.

The ability to jump high can be useful not only for athletes and basketball players in particular. Such a skill can also come in handy for an ordinary person in some emergency situation, for example, when you urgently need to overcome some kind of obstacle or when doing crossfit, which are so popular now.

Jumping lessons should be regular, then you will definitely not lose your acquired skills and stay in excellent physical shape. To achieve the highest results, experts in this field advise to perform exercises not only for the legs, but also for other parts of the body.

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