How to Jump Higher| jump higher | high jump | Dunk a basketball
Won’t it be great to have a higher jump than most of the other guys? Of course it would. I for one had always wanted to add many inches to my vertical jump. I was just fanatically mad over dunking a basketball.
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After reviewing various high jumping training programs, selecting the best ones that work is easy. If you really want to improve you jump go for Jump Manual or Vertical Project
They are the best in business. You may continue to read the rest of the article.
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During a basketball tournament, watching the players dribble the ball from one court to the other becomes a routine scenario. When a player suddenly gets a chance to move away from his defender, there is the probability that he will execute an aerial maneuver to dunk a basketball. Afterwards, you can hear the roaring crowd signify their approval for the performance. This is even evident in the NBA that usually hosts a dunk contest for the players to display their acrobatic performance of dunking the ball. In order for the players to execute their aerial maneuver, they must possess the ability to jump higher way above the basketball ring. Otherwise, it cannot be considered a dunk. Thus we all are searching for “how to jump higher” to improve the level of our game. Vertical leap not only is an important part in basketball but also in other sports – tennis, football, track, volleyball, martial arts, baseball etc.
So, I had been searching for the perfect techniques and training tips to attain a high jump and at least add 5 inches to my vertical jump. I really wanted to improve and tried a lot of different workout programs. I met at least 6 different trainers to aid on this subject and read like 10-15 books on increasing the power in your leg muscles, plyometrics, myostatic reflex, increasing mental focus and so on. So, with a lot of goal setting and under supervision of trainers – so a typical workout program looked like -
-Olympic lifts for the hips with a top-down approach (High hang, hang, from the floor) progressing as appropriate with form/age. Starting with broomsticks.
-walking hurdle work for warm-ups
-1 day a week away from jumping for activities like spinning, sprinting, hoover ball, and occasional nonsense
Well, I saw few results with some rigorous training but unfortunately the trainers weren’t knowledgeable enough to prevent me from making mistakes -
Sometimes I lifted too heavy with a sharp increment to the previous weight and that very quickly reflected in my jump. You need to increase your weights gradually and also give yourself a break from either weights or plyos every 2-3 weeks. Some trainers involved me in so complicated exercises and totally made me forget about basic jumping exercises. That was also fatal. I made a lot of such small mistakes which eventually had an effect on my training. The problem was I was missing ONE COMPREHENSIVE source of training which could be like all in one solution to increase the vertical jump. Besides, there were minute things which some trainers won’t tell you like “fixing running posture”.
What tends to happen is that when the athletes start running the turn they tend to lean forward instead of standing straight up in the turn. This causes a lot of problems.
The most common problem is that Athletes don’t actually run a turn. They seem to run a “down and out” instead of running along the semi-circle. This keeps the athlete from being able to create the needed pressure or centrifugal force needed to allow the jumper to move into the pit after take off. When an athlete leans forward in the turn it also puts the athlete in a bad position to high jump.
So, even after trying so hard I could gain only like 2 inches. This was ridiculous but I think this was happening to a lot of guys. As you can see reading lots of guides can’t just make you jump higher and yes I have read them a lot. Well, while going through all those guides – I came across some training guides which were worth a look. Their guides and training were impressive , and the trainers seemed to be highly experienced who had charted out some excellent programs which could be used by anyone to increase their vertical jump dramatically and quickly too. But don’t take my word for it. Check them out and see what you feel. I have listed them below.
Whatever you do, I wish you best of luck in your endeavors.
Signed.
Steve Brooks.
1. Jump Manual – Perhaps the only program till date I have found which takes an all-in-one comprehensive approach to high jumping and addressing every aspect of vertical jump. The trainers are highly experienced and provide one on one coaching.
2. Vertical Project – Luke’s best-selling Professional Vertical Leap Enhancement System. Also Highly recommended!
Basic High Jump exercises – Jump School Basics
Here I have tried to mention few of basic jumping higher exercise and tips – old school but useful nonetheless. My visitors have asked me to include more tips. I will do so in the future.
For a basketball player to execute a dunk, the strength of his leg muscles must be well conditioned for the jump. This is not attained overnight but requires some extra amount of discipline. The exercises mentioned here such as jumping and leg exercises are simple enough yet very tiresome. Nevertheless, you can expect a positive level of results in acquiring a higher vertical leap, by practicing in the following manner:
1. Jumping- This does not require any special skills on knowing how to jump higher. All you have to do is take 5 jumps and record the highest and lowest jumps that you initially attain. You will try to document if there are any improvements gained after following the methods of exercises being mentioned here. To get some positive results, execute a regular jump of 10 repetitions 3 times a day for at least 3 to 4 times in a week. A regular jump that falls below the lowest jump initially attained should not be counted for this purpose and you will repeat the performance again to complete. After a period of 4 to 6 weeks, there should be an improvement over the initial highest jump.
2. Leg Exercises- There are 3 leg exercises that are relatively important in your pursuit on how to jump higher, namely; jump rope, jogging, and toe raises:
Jump rope- Do a routine jump rope from 10 to 30 minutes daily for a number of times in a week to develop your ability and agility to jump higher.
Jogging- Jog for about 20 to 30 minutes a day for a few times during the week for cardiovascular improvement. Jogging in the sea sand offers better results due to sand resistance involved.
Toe raises- You can do this anywhere with a firm ground for execution. All you have to do is stand firm on the ground by raising your toes up and down on the pavement for about 10 repetitions in 3 sets. One repetition is equivalent to an up and down movement of the toes. Regularly do this a few times in a particular week to put some strength on the ankle and lower leg.
3.All of these exercises aim to improve your jumping ability. However, your state of mind during a particular game will greatly affect the results of your performance. When playing basketball, open your mind to distractions from the other players and anticipate that they will try anything to affect your score in the game. Try concentrate and enjoy the sport instead.
4.Goal Setting: Because high jump is such of a developmental sport (how much you put into training determines what you get out in your performance), setting goals to maximize your training is essential for High Jump. Goal setting is not about setting outcome goals such as I want to jump a certain height, qualify for this or that meet or get a certain place at a competition. Rather think of goal setting in terms of some technical skills (i.e., arm positioning, staying tall at take-off…), effort related (complete every lift with good technique), or other small pieces to the big puzzle of your high jump exercises.
5.Be motivated: Why do you high jump? We know through research that intrinsic drive (from inside: love, passion, desire to improve) is far more powerful than extrinsic motivators (prestige, outcome, rewards, money, scholarship). Self-assessment and exploration of motivation can enhance your intrinsic drive thus enhancing performance.
6.Lifting and increasing training volume: Research has shown that in order to improve from year to year, training volume must increase