If you are a basketball fan, you probably cannot stay away from playing the sport at any given opportunity.
However, a big part of basketball is jumping. Every great basketball player – from Michael Jordan to LeBron James, was known for their jumping.
Jumping is probably the most important attribute to have in your skillset after dribbling.
Be it an attacker or defender, jumping is equally important in order to be an asset to your team. In order to perform a layup or a dunk, you need to improve your jumping skills.
The good news is, you’re in the right place. We’re going to walk you through some of the steps you can take to improve your jumping and be a few steps closer to the player you always wanted to be!
Without further ado then, let’s begin.
How to Jump Higher in Basketball to Dunk
Get those leg muscles working.
Your leg muscles need to be strong in order for you to jump to a good height. Therefore, start using a jump rope. This will help work your calves. The rope should be positioned behind your back while you hold it from the handles.
Make sure you are standing upright, and then bring the rope over your head in the forward direction, and then jump as the rope reaches your feet to pass underneath.
Your shoulders should be lowered as you do this exercise for 10 minutes. Try aiming for 120 turns of the rope per minute. This should account for a fruitful workout session.
You can also try barbell deadlifts, Bulgarian Split Squats, and calf raises.
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Exercises that actually involve jumping
A player aiming to improve jumping should definitely try to jump and reach exercises. With your arms placed above your head and feet a shoulder’s width from each other, bend your knees and hips forward.
While bringing your arms down and towards the back direction, lower your hips and bend the knees at the same time. Finally, swing your arms forward and jump will all that you have. Jump vertically, and not forward, and make sure you repeat this exercise around 10 times.
Other recommended exercises include power skipping, jump squats, and box jumps.
Working on your technique
LeBron James did not become a legend overnight. Michael Jordan did not just win six championships without some serious effort. All basketball greats had a technique to match their mindsets.
Therefore, working on your technique is of utmost importance. You can do this by following these steps.
- Take a running start. This builds momentum and guarantees a sufficient jump. Maintain control as you smoothly make the transition from running to jumping.
- As you approach the jump, lower your center of gravity. Lower your body as you move forward. You’ll be transforming your momentum to a jump of a good height.
- Swing your arms as that helps with upwards momentum.
- Finally, raise your center of mass. Extend the joints that are being used and go for a high jump.
The Secret to Success – Practice!
As if this wasn’t obvious. Practice your jumping technique as much as you can. This way, slowly but surely, you will become the player you wish to be.