If you want to become a good basketball player, you must surely increase your vertical jump in the basketball court. You have a better chance of grabbing rebounds if you are able to jump higher than the other players in the court. This will elevate higher toward the hoop or be blocking your opponents’ shots. The science is that vertical leap stems mainly from your calf muscles. So you have to strengthen these muscles to get the extra lift you need.
The main reason many people fail in their attempts to increase vertical jump is the wrong techniques they follow. When you search for the ways to increase vertical jump, you will be flooded with loads of information, among which a good percentage can be wrong. You may get confused as to which is right and which is wrong. This article will provide you with some tactics by which you can improve your vertical jump.
1. Motor Learning
It is always good to practice jumping with the ball to get good jumping with the ball. Different types of athletes will jump using different loading strategies. It is good to use a jumping strategy utilizing a good amount of knee bend for mesomorphic athletes with more muscle and good weight room numbers. But lighter athletes mostly tend to operate on momentum. Their legs aren’t strong enough to rebound energy from deeply flexed positions. Athletes who don’t use much knee bend when they jump will suffer when jumping with a ball due to a reduced arm swing. Such people should refine their technique or use special and general strength methods such as squatting to improve jumping with a ball.
2. Posterior Chain Integrity and Strength
You have to be strong to jump with the ball. An athlete who tends to struggle must be able to transfer force well through their posterior chain in order to jump with the ball. It is because they will have to learn to handle a fast takeoff to negate not having much of an arm swing during the course of a jump. Deadlifts and cleans are very essential to maximize the general strength of the posterior chain. Squats will help an athlete jump with the ball because it will help them create force and stability through a deeper knee bend. Special strength can be quite useful to develop jumping with a ball.
3. Exercises and Training Considerations
An athlete can increase his/her vertical jump through some special exercises.
a) Competition exercise
Jumping with a ball can be improved by practicing jumping with a ball. It is also good to experiment various takeoff speeds and degrees of knee bend. The human body is pretty smart and will often figure out an efficient way of doing things for a simple motor task given enough practice.
b) Special Strength exercises
Jumping with a slightly weighted medicine ball in the 1-2 kg range for special strength in regards to jumping with a ball. You can use a vertical medicine ball throws with heavier med balls (3-5 kg) on the heavier end of special strength. The kettlebell swing is also another great special strength exercise for learning to jump well with a ball. You will gain a more powerful loading and elastic release of the posterior chain through kettle swing.
c) General Exercises
Knee bending mechanism of jumping is good to maximize the loading. Reactive isometric style squats work particularly well for improving this type of movement in athletes. Full catch cleans and snatches also tend to do the trick well.
Deadlifts are always going to teach an athlete to perform an effective and powerful hip hinge. It will allow greater force transmission through the legs with a ball in hand.