How to Jump Higher to Dunk? For most young basketball players, there are few things they think about more than learning how to jump higher to dunk the ball through the hoop.
They know how impressive this feat is, and often feel as though their overall skills in the game will never be fully recognized until they master this seemingly difficult action. Fortunately for them, there is a way to increase their jumping ability and enable them to reach their lofty goals.
How to Jump Higher to Dunk? Fundamentals!
- The fundamentals of training
Before learning the various exercises that can enable them to improve their vertical leap, athletes need to understand a few fundamentals of the training necessary for such improvements.
While it might be tempting to just start doing the exercises, that can often lead to injuries that will only set back any potential progress. By focusing on these fundamentals, every athlete can ensure that he approaches this process in a sensible and effective manner.
- Intensity
Jumping requires intensity. When exercising to increase vertical lift, the most progress will be made by athletes who give their all in each repetition. There is no advantage to practicing these jumps if the athlete never challenges his body to rise higher with each leap. To be successful, he must focus his mind and body to ensure that he gives his full effort with every repetition, set, and routine.
- Rest
Never train these muscles two days in a row. Every workout will result in muscle fibers being weakened and torn from the strain of these explosive movements. These fibers require adequate rest to ensure that they have time to heal and strengthen themselves before they are called into action again. As a general rule, athletes should always prefer a situation in which they are under-training as opposed to over-training.
- Nutrition
Like rest, proper nutrition is something that no athlete can ignore. Muscle tissue requires nutrients to maintain peak physical condition. When the body gets an inadequate amount of these nutrients, these tissues can atrophy or remain in a weakened state.
Over time, this can lead to serious injuries that can set any progress back tremendously. As a result, athletes should always focus on a balanced diet that provides critical nutrients from every major food group.
How to Jump Higher to Dunk? Consider this too!
- The right kind of exercises
Finally, every athlete who wants an increased vertical leap should recognize that he has to focus on two types of exercises. The first consists of the standard resistance movements that build endurance strength: squats, leg presses, and calf raises. The second type is the plyometric exercise. These latter exercises are designed to create the explosive power that is necessary for jumping.
- Squat jumps
With the squat jump, the athlete must squat down as low as he can while still remaining on his toes. While in that position, he should bounce as high as he can without extending his legs. These bounces should be performed for sets of five or six high-intensity repetitions. Do three to five sets of these, resting for a minute or so between sets.
- Skips
With this exercise, the athlete should skip down the basketball court, lifting his off-leg as high into the air as he can so that his knee approaches his chest. Every skip should involve leaping as high into the air as possible. This movement should be repeated all the way down the court and all the back to the starting position. Again, this exercise can be done three to five times during a workout.
- Rope work
Many people never give the act of skipping rope much thought, but it can be a very effective way to build up the right kind of strength in the muscles of the quadriceps and calves. Just ten to twenty minutes of skipping rope is all that is needed to thoroughly work the muscle fibers of the legs while also improving the speed at which the athlete can get off the ground for any jump.
How to Jump Higher to Dunk? Why they work!
These exercises work because they utilize the basic plyometric techniques of loading the muscles and exploding into any given movement. This load and explode principle is an essential part of any exercise routine designed to strengthen the fast twitch muscle fibers of the legs. These fibers are responsible for providing the kind of explosive speed and power needed for high jumps.
Once athletes learn these basic principles and get accustomed to the movements required in these exercises, they can begin to see steady progress from their efforts.
While the goal of flying toward the basket will not be reached overnight, athletes who follow through on their routines will find that learning how to jump higher to dunk a basketball is well within their grasp.
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