Every basketball player wants to jump higher and dunk better than everyone else. Athletes all over keep asking how to improve their speed or what exercises can help them to jump higher. The real fact is that there is no secret or magic exercise that can transform somebody into a basketball superstar overnight but exercising with determination, hard work and consistency WILL definitely help that person to jump higher and dunk better.
Jumping drills will help you to strengthen your body and bring it into top condition to get you to run/sprint faster and jump higher. The following exercises can be done with an aim to increase your muscle strength. Remember that all the major groups of muscles that are needed for jumping abilities should be worked on so that it becomes a strong foundation for a person who wants to jump higher. Squats -Full Back, Split and Single Leg as well as Dead lifts are strengthening exercises for the hamstrings and glutes as well as the upper back.
The paused Jump Squat is effective. Use a weight of 15 - 30% of your maximum squat and bring it down to parallel position and then try to jump as high as possible.
Jump Shrug has a snatch or clean movement. Starting from the floor or "hang" position you should initiate movement with legs and hips. As you lift your hips shrug your shoulders in an upward movement. 3 to 6 reps are needed.
Broad standing jumps - you should jump as far as you can and have a mark to aim for, pausing only for a moment before repetitions.
Box jumps - you will have to stand in front of a box and then try to jump on top of it. Step off the box and repeat the jump. This will help you to develop a capacity to jump even higher than you think!
Hurdle Jumps - you will have to line up barriers or hurdles and keep jumping over them. Keep challenging yourself by using higher hurdles every time. 3 to 8 reps are needed to be performed.
Ankle Jumps are easily performed by jumping in a rhythm and springing of one's ankles. Pull your toes up while in the air and prevent your heels from touching ground. Keep your knees in a locked position while landing and jumping off and on the ground. Don't spend too much time on the ground - keep jumping. Soon you will find that you can jump higher just with the use of your ankles. 20 reps a set are needed.
Shock Jumps are also known as altitude drops or depth landings. Find a box that equals your best vertical leap/jump. Step off the box with an effort to land on the ground without moving or letting your heels come in contact with the ground. Keep on increasing the box's height till it is impossible for you to land quietly and smoothly. Keep your knees slightly bent and perform at least 3 reps a set. This exercise helps to stretch your glutes and hamstrings.
It would be beneficial for you to access all information regarding jumping drills and improving vertical jumps etc at http://www.jumpmanualsite.info. Directions for rhythmic jump squats and other reactive squats that help to stretch muscles on quadriceps, hamstrings etc will help you to perform like never before. Vertical jump drills can be done with platforms, balls, stairs etc. When done correctly they can upgrade your performance on the basketball court.
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