The athlete’s capacity is measured by his jumping ability. As a basketball player, you should learn to improve your leaping abilities to easily shoot a three-pointer as well as dunk a basketball.
Learn The Tips on How To Increase Vertical Jump For Basketball At Home
If you want to learn how to increase vertical jump for basketball at home, then, performing various exercises in the right way will be essential to your success. Increasing your vertical leap is vital in order to be successful in your game. There are many jumping exercises for you which will greatly help to improve your skills while in your home. Although these workouts very effective, you should have an exercise routine that perfectly suits your schedule and lifestyle.
Remember, the most basic thing that you should do before performing your training is the warm-up, by either jogging, stretching, etc, as it will help to condition your muscles prior to your exercise routine.
These are great plyometric exercises that will increase your jump and also improve your speed. To perform squat-thrust, you should stand with your feet and keep them about a shoulder-width apart. Then, squat down until your hands can touch the ground. After you reach that position, you should kick your legs out like you are doing some push-ups. Then, bring your limbs back and immediately jump as high as you can. You should repeat the exercise for many times as you can.
While in the push-up position, your back should always be in a straight position. Also, while bringing in your legs and jumping high, you should ensure that your hands are swinging freely into the air and also keep your legs are straight while jumping. You should move as fast as you can as slow motions will hardly help you. With this exercise, you will improve the ability of your limbs when it comes to speed which is perfect for basketball players who want to get more rebounds.
2). Regular Toe Raises
This exercise usually helps in building the strength, especially in the calf muscles. You can perform them with or even without weight. To perform toe raise, You should stand straight on the floor or with your heels hanging over the edge while ensuring that your back is straight and keep your legs a shoulder-width apart. Then, lift your body weight up using both your leg ’s tiptoes slowly and then hold it for about 3-6 seconds after which you lower your body back, then repeat this procedure as many time as you can.
3). Performing Step-ups
Step-ups helps to build up your quad muscles which are vital in jumping. You can use a bench or a chair to perform this exercise. You should start by placing one foot on the chair or bench and just step up onto the chair or bench. Then, you should step back down and immediately step-up again. After doing that for some time, you can switch to do them with the opposite leg. Repeat this as long as you can to get good results.
4). Sprinting or Running
Sprinting or running exercise can help to strengthen your leg muscles. While running, you will use your heel to the toe area. You will need to land with your heel and then roll using your toes at a moderate speed. By running you will gradually increase your stamina. Also, sprinting is a perfect leg exercise that will help you to build sturdy muscles because in most cases, you will run using the forefeet when you are at a high speed.
5). Tuck Jumps
This is one of the most effective exercises for increasing your vertical jump. To do tuck jumps, start by standing straight with your legs slightly apart and also keep your knees slightly bent. The, you should explode into the highest jump that you can muster and on your way up, you should bring your legs up into your body. You should try to rise to the highest level of your limit and also tuck our limbs tightly as you can while doing this exercise. Upon landing, ensure that you hit the ground with the tips of the toes, and immediately explode into another jump. You should ensure that you are on the ground for the shortest time as possible. At first, you can start slow but gradually improve your speed to jump faster each time.
6). Bounding Exercises
This exercise involves pushing off explosively and you can do it when you’re running. You should start by jogging forwards, then with a great force, push off with your left foot while bringing your left leg and your right hand forward. Again, keep jogging and then repeat the jump with your right limb and left hand forward.
By utilizing the above simple yet important tips on how to increase vertical jump for basketball at home, you will greatly improve your vertical jumping ability faster which in turn will lead to an improved performance in your basketball match. You should stay determined and motivated in order to meet your goals.