4 Proven Strategies To Increase Your Vertical Jump For Basketball
The vertical jump measurement test is designed to measure an athlete's ability to perform powerfully. Before undergoing programs or trainings in improving your vertical jump, you should be in good health and physically fit. Squatting provides a rapid boost in athletes who need to learn to apply forces for longer periods of time to the ground in two leg jumping.
If you can get both legs equally strong, you're going to be more powerful, which is going to translate into more force and a higher vertical. In relation to leaping, you will use your explosive strength to lift up high at the peak of your jump. The main workouts that you need to focus on at this time are explosive jumping and explosive stretching exercises.
These plyometric drills are more focused on utilizing the stretch-shortening cycle and are more demanding on the body, because there's increased force that has to be decelerated by the body during the eccentric phase. This is why if you ask an Olympic lifter to do a standard vertical test, they'll usually fair better than many athletes, often times most basketball players even.
That means you should be incorporating actual jumping into your jump training regimen. As far as vertical jumping goes, athletes with an impressive squat to body-weight ratio will jump higher than weaker athletes, all other factors (height, weight etc) being the same.
To advance within this progression, increase the height of the second box gradually as you develop more strength and power. There are a number of influential factors that can alter your ability to dunk a basketball - from how high they can jump, to how well you can throw.
This drill is great to do under the basketball goal or near a wall so you can have a visual of how high you're jumping - or how low you jump once you start getting tired. And of course, you have to use the jumping rope - it not only gives you explosiveness and calf strength but is also a great way increase vertical jump to build stamina, and work on your overall leg strength.
Also, we know that a rotation of exercises that are very close to velocity and mechanics to the primary exercise are vital in long-term athletic improvement for motor learning and accommodation reasons, so strategic use of exercises will also rotate based on these needs.