How to Jump Higher in Basketball

In this Article:Strengthening Your Leg Muscles Exercising to Improve Your Vertical Jump Improving Your Technique Community Q&A

In basketball, the ability to jump high can be pretty important, especially for layups and dunks. Thus, it’s no surprise that many people who play basketball, either professionally or just for fun, want to be able to jump higher to improve their game.

Новости СМИ2

Luckily, by performing certain exercises, losing weight, and perfecting your technique, you can significantly improve your vertical leap and jump higher in basketball.

1 Jump rope to work your calves. Standing upright, hold the handles of a jump rope in each hand with the rope positioned behind your back. Turn the rope over your head and forward, jumping with both of your feet as the rope passes underneath you. Repeat this motion for 10 minutes or to exhaustion to also improve your endurance.^[1]
- Make sure to keep your shoulders lowered and your core engaged as you complete your jumps.
- Aim to complete 2 turns of the rope every second, or 120 turns every minute.
2 Perform barbell deadlifts to strengthen your quads. Keeping your back straight, bend at your hips and knees to grab the barbell from the ground. Then, push up with your legs to stand up straight, thrusting your hips forward.^[2]
- Perform 6-8 reps of this exercise in a set and give yourself 30 seconds of rest in between sets.
- Use an overhand grip to grab the barbell as you bend down; using an underhand grip will cause you to put more work on your forearms.
3 Try Bulgarian Split Squats for a more efficient squat workout. Stand in front of a workout bench and place 1 foot on it. Then, perform a squat on your other leg, descending to the floor until your bent knee nearly touches it. Finally, push yourself back up to your starting position.^[3]
- Your body weight will most likely be a sufficient amount of resistance for this exercise. However, for added intensity, hold dumbbells…