Basketball is a game where the vertical jump is essential. You need to know how to jump higher in basketball, in order to succeed. There is no doubt that it is a skill that you need to have, and that most players need to improve. The fact is, that some people are naturally a lot more springy than others. There are some players, that won’t do any weights what so ever, and will have a huge jump, and some that will struggle and have to work extremely hard just to get a few more centimeters. Whichever you are, you can improve your jump, and more than likely your game.
What Are You Lacking?
The first thing to understand is you need to get better in what you are lacking. For those naturally springy players, and are actually pretty skinny and haven’t done too much gym, then getting stronger will help to increase your vertical, and also help to prevent future injuries. For those who have done a lot of weights, and tree trunk legs, then you probably need to concentrate a little more on the power and reactivity side of things. Everyone needs different things in order to increase their vertical jump.
To test this, in a very basic form, you can do two different types of jump tests, and you will learn what you need a little more of, and adjust your training accordingly.
You should perform the squat jump and the counter movement jump, this video does a decent job of explaining both…ignore the plug for the product.
Basically the counter movement jump, you can drop down before, and quickly push up, and the squat jump you start from a static bent position. This takes away the use of the stretch reflex, which is what plyometrics train, and in the squat jump you are using simply raw power. You SHOULD have a higher counter movement test result than your squat jump result, because you are able to use the stretch reflex, and are not relying just on raw power. So, if your counter movement jump and your squat jump are similar, then you need to work a lot more on your reactive side, and get some more plyometrics going.
Which ever you are, following these few pointers will help you get a lot more height on your jump. These are the basic rules and exercises you need to be doing.
Without a base of strength you have absolutely nothing to work from. The squat needs to be in your program, the movement is exactly like a vertical jump, and many studies have shown a very strong correlation between a good squat result and a good vertical jump result. These exercises are great for building strength, do them heavy, and get some strength in your legs before you move on.
- leg press
- step ups
The next thing you need to develop is power. You can be as strong as you want, but without being able to convert it into power, you are not going to get off the ground. These are some great exercises you can do.
- Jump squats
- Split leg lunge jumps
- Step up jumps
- Cleans and snatches
The next step is to improve your reactive ability. The basic idea here is to move very quickly, and most exercises require you to get on and off the ground in a very short amount of time. Check out this video I made on depth jumps, this is a great plyometrics exercise. You need to develop your strength and power before you move onto these exercises…but they are extremely important to your jumping ability.