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| After applying these simlpe workouts, you will see at least 5 / 6 inches on your vertical. You must want to do it, also applying your mind to what you want to achieve plays a bit part in to you succeeding. Anything you put your mind to is possible. Read more on the "Basketball Mind" If your time is limited the first and most important workout to jumping high is having flexibility. Being flexiable allows your muscle to re-act in a "fast twitch" way, making the -re-action time more responsive. Being able to re-act in the right moment during a movement will make your movements more fluent andimprove your technique. You can have all the leg power and strength but with no jumping technique, your floorless. Having flexibility will increase your vertical jump. Below is a description to a training program that will increase your vertical jump off 2 feet and 1 foot. 1. Stretch in the morning and before bed . A full body stretch workout maingly focusing on the hamstrings, quads and calfs. All stretch's must be repeated on the opposite side . Calf |
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| Basketball Training techniques to increase your vertical jump - Read on the Recommended diet |
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| 2.Info for stretch 2, a must do |
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| Depending on your flexibility you can have a taller object like a desk or a chair to place your leg on, see what works for you. Always hold the stretch for 16 seconds Keep the leg straight and your back and bring your upper body closer to the leg. Do not reach for your toes, this is a hamstring stretch. Do on both legs |
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| Always make sure your posture is straight. Grab the front of your foot bringing it behind your butox, keeping your knee's inline. If you can, press your ankle on the butox and hold for 16 seconds. If you are really flexible, pull the leg furthure back, sticking your stomach out. This will also stretch your abs, so dont push to much. |
| Do exactly the diagram here and push the side of your leg over to the opposite side. If you can extend your arm to touch your other leg whilste pushing some resistance then do it, only if you have this flexibility. Hold for 16 seconds, then switch |
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| Outer quadriceps |
| Please be advise, if you can not stretch from being static, no warm up, go for a 10 minute run then stretch. Can tear a muslce if the stretch is not applied correctly. Do what your body can take in gradually steps! |
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| Bring the arm across the chest, keeping it straight, then press on the upper arm towards your chest, maintaining posture. Never push on the elbow joint. Keep the arm straight and hold for 16 seconds and repeat on the other arm |
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| As you can see this is a very common stretch. Bring the arm over its self, touching the centre of your back. The other will push down as seen in the diagram to creat tention on the back of the arm. Hold for 16 seconds, maintain a straight posture and repeat on the other side |
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| Hamstrings |
| Quadriceps |
| The stretch's below now will be focusing on your Upper Body. Giving you the lift from your upper body you need to get a bit of hang time |
| Deltoids |
| Triceps |
| Biceps |
| The back, the last stretch |
| Another exercise that will certainly increase your vertical and the speed in which you get up there, is sprints! This is the key for small point guard to dunk over a 6 ft 8 defender, getting in the air first! See the video below |
| 2. Running / Sprinting
. Sprinting 3 times a week for 20 minutes will create fast twitch muscles (Also aply the stretching techniques from above) . Jogging for the 5 minutes slowing increasing to a fast run. . Coming to the 10 minute mark you then slow to a jog and do 30 seconds sprinting, 30 seconds jog on and off untill the 20 minute mark is up ( Running 3 times a week is on top of your normal training) You will also pick up running training during your basketball session. This is an extra |
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