| If you're thinking that jumping exercises to increase | | | | an added feature - the explosive jump from the |
| vertical Leap can improve your basketball game - | | | | squatting position. So, position yourself like you're going |
| you're definitely on the right track. Three of the most | | | | to do a series of deep knee bends, as you're in the |
| important traits that we admire in top athletes are | | | | squat position, power up in a strong and fast |
| speed, strength and agility. | | | | movement. Repeat 8 - 10 times, and do 3 sets per |
| Speed is absolutely essential for all sports - especially | | | | day. |
| basketball. What good is it if you're a great rebounder | | | | Jumping Rope |
| who can get the ball at will - if he doesn't have the | | | | Hard to believe that the plain old jump rope can be |
| speed to fly down the court for a great goal? | | | | used for serious vertical jump training, but it's true. Go |
| Strength gives an athlete an advantage over his or her | | | | back to the need for speed and agility - jumping rope |
| opponent in many different ways. In basketball, that | | | | combines both into an easy and effective exercise. |
| ability to out-wrestle an opponent for the ball can | | | | And, cheap too. |
| make the difference between winning and a loss. | | | | Get a decent quality cloth rope - doesn't matter if it |
| Agility can make the difference between a top player | | | | has handles - you just need some weight and heft to |
| and a merely average Joe. The ability to literally | | | | the rope. Start out easy, jumping on your toes with no |
| "dance" down the basketball court, weaving in and out, | | | | fancy maneuvers. After you feel confident that your |
| all the while faking out the other team as you set up | | | | skills have improved, you can do a few "fancy" steps - |
| for that fantastic slam-dunk defines agility. | | | | criss-crossing, etc. The more different moved you do |
| If you're looking to move from "merely average" to | | | | and the faster you go determines the quality of your |
| "top player," then you'll need to make major | | | | workout. How long to use the jump rope each day? |
| improvements in all three of these areas - speed, | | | | 20 to 30 minutes should be fine. |
| strength and agility. And, you can make these | | | | Remember that you are putting a large amount of |
| improvements with focused exercises, repetition, | | | | stress on your feet - you'll need quality shoes with |
| commitment and dedication. | | | | good support if you make jumping rope a part of your |
| Speed and strength are important components of | | | | workout. |
| athletes movement. With improved power, an athlete's | | | | Toe Raise |
| overall performance is enhanced including an increase | | | | To get that last bit out of your vertical jump, you'll need |
| vertical leap. | | | | strong toes - no joke. Your toes are the last part of |
| Through intense research, I've discovered a few | | | | your body to leave the ground, common sense tells us |
| exercises that have been proven to increase vertical | | | | that the more push-off from the toes, the higher you'll |
| leap. All you have to do is learn them, perform them | | | | go. |
| with regularity and discipline, and practice your sport | | | | Stand straight, then power up onto the tips of your |
| with a love of the game. If you do this, I'm confident | | | | toes - slowly. Slowly lower yourself down. You may |
| you'll be jumping higher in no time. | | | | be tempted to turn this exercise into a rocking motion - |
| Warm Up | | | | to be effective, you must do this slowly and |
| While not an "official" exercise, the warm up is | | | | deliberately. Repeat the toe raise 30-50 times. |
| essential to avoid injuries and to get the most | | | | If you are able to repeat 30 - 50 times easily, you may |
| performance from your body when the exercises | | | | want to consider adding some weight. Practically |
| begin. To some, warm ups means stretching. You | | | | anything you can hold onto easily that adds 10 - 15 |
| need to go beyond just stretching - start with a light, | | | | pounds to your weight will do fine. Some folks will use |
| steady aerobic exercise to get your body up to | | | | a couple of small buckets filled with water. Be sure not |
| temperature. Jogging, jumping rope or climbing stairs - it | | | | to start out too heavy - build up over time. |
| doesn't matter as long as you get your heart rate up | | | | Of course, there are many more targeted exercises |
| and you get your body ready for more serious | | | | you can do to improve your vertical leap. But, these |
| exercise. | | | | exercises listed here can be a great place to start. |
| 10 minutes or so is all you need. Any longer and you | | | | Start your workout short and easy - build up duration |
| might get too tired for a good workout. | | | | and progressively over a period of time. How fast |
| Tuck Jumps | | | | should you ramp up to maximum levels? That will be |
| The Tuck Jump (or jumping from a deep knee bend) is | | | | up to you - your comfort level will determine that. I like |
| an important exercise for vertical jumping because of | | | | the "stretch" method myself. Based on my previous |
| the quick and powerful push and pull of the legs. It is | | | | day's exercise numbers (always keep track, in a |
| one of the most effective (and difficult to master) | | | | notebook, what you do) I set a goal, then add a little to |
| exercises to help develop an explosive strength in the | | | | that goal. That's a "stretch." If you're in pain, that means |
| lower body. Olympian weight lifters use tuck jumping to | | | | you've gone too far and should scale back a bit. Just |
| develop the explosive power needed for getting | | | | be reasonable with your efforts, but always try to |
| massive weights off the floor. | | | | expand your boundaries. That's what will improve your |
| Tuck jumping is very similar to deep knee bends - with | | | | vertical leap. |
