To make your vertical jump training complete you need to work on the actual act of the jump. There is a correct way to lead into the jump and the jump itself that will give you even more height. Practice it until it becomes second nature.
Jump Higher to Dunk
You have worked hard to build that explosive strength in your legs so you can jump higher in Basketball. Now you have a higher vertical jump than when you started your program, but are you still reaching your full potential? Many athletes fall short of their potential because they have not worked on the process of the jump itself. There is more to just running and making a jump, there is technique in all of this.
The more speed you have built up heading into the jump, the higher you should be able to go. With the increased height from the extra speed you will have a longer hang time. As you dribble, pick the ball up about 10 feet from your target jumping point. Keep driving forward for two steps to set your self up. You should have the ball in one hand if you are able to palm it, otherwise hold it with both hands.
As you approach your jump, plant your forward leg and bend it as you lower yourself for the jump. You will want to have the knee of your lead leg either right over your toes or a little ahead of them. The best foot placement is from heel to toe, you will rock forward to the toes as you push off to help accentuate the momentum. As you push off your toes, simultaneously you must drive your leg into the floor and jump upwards. As you become airborne drive your other leg upwards to assist.
Jumping is a whole body event; you do not just use your legs you must get your arms involved also. As you make the jump, drive your arms upward to help propel your momentum even more. Extend your arm with the ball towards the hoop and reach for the rim. You will have to be able to reach at least 4 to 6 inches above the basket or you will just bounce the ball off the rim.
Practice jumping whenever you can because you will get better at it as the moves become second nature to you. You will get to the point where you do not have to think about it, it just happens. Keep on working on your leg strength and developing the explosive power in your legs so you will continually improve. If you get really good you will be hanging long enough to do those 360 slams.
The Jump Manual is an "all in one" Vertical Jump Training System that provides everything you need in order to achieve your maximum vertical jump and quickness! "The Jump Manual"
June 13, 2009
June 4, 2009
Stronger Calves for Higher Jumps
When you are working on gaining the extra strength you need in your legs, do not forget the calves.
Stronger Calf for Jumping Higher
The calve muscles can be one of the most difficult body parts to increase in size but developing explosive jumping power is easily gained with proper training methods. You do not have to build large muscles to get stronger, in fact, it may be genetics that dictate if your calf muscles develop large or small.
Using a combination of different calf exercises is the best way to hit the muscles from various angles to get the best results. The common standing calve raises are the ones everyone should be doing to work the large muscles. You can just rise up on your toes while standing on the floor for repetitions, or stand on a step so you can rise up and lower your heels lower for more of a stretch. Holding onto some dumbbells for added weight will create more difficulty or use a gym machine which will allow you to add weight to it. You would benefit from heavy weight with low repetitions with this exercise.
Try seated calve raises for the smaller muscles. While sitting, you can rest a barbell or something heavy across your knees. Raise your lower legs up on your toes and back down. As in the standing calve raises, if you have your toes on a block of some sort you would be able to lower your heels for more effect. This exercise can benefit from high reps and a longer time under tension.
If you already have been working out for a while and the muscles are conditioned, you can do plyometrics. Plyometrics are the best for building explosive strength in your muscles. Some example exercises are jumping up and down just using your lower leg and toes. Try hopping in a forward motion using only your feet. Stair climbing or bounding up stairs is great for calves and the leg muscles in general.
To get the most out of your vertical jump training program do not neglect the calf muscles. They play an important part of jumping and when developed along with the rest of the leg muscles will make a big difference in your performance.
The Jump Manual is an "all in one" Vertical Jump Training System that provides everything you need in order to achieve your maximum vertical jump and quickness! "The Jump Manual"
Stronger Calf for Jumping Higher
The calve muscles can be one of the most difficult body parts to increase in size but developing explosive jumping power is easily gained with proper training methods. You do not have to build large muscles to get stronger, in fact, it may be genetics that dictate if your calf muscles develop large or small.
Using a combination of different calf exercises is the best way to hit the muscles from various angles to get the best results. The common standing calve raises are the ones everyone should be doing to work the large muscles. You can just rise up on your toes while standing on the floor for repetitions, or stand on a step so you can rise up and lower your heels lower for more of a stretch. Holding onto some dumbbells for added weight will create more difficulty or use a gym machine which will allow you to add weight to it. You would benefit from heavy weight with low repetitions with this exercise.
Try seated calve raises for the smaller muscles. While sitting, you can rest a barbell or something heavy across your knees. Raise your lower legs up on your toes and back down. As in the standing calve raises, if you have your toes on a block of some sort you would be able to lower your heels for more effect. This exercise can benefit from high reps and a longer time under tension.
If you already have been working out for a while and the muscles are conditioned, you can do plyometrics. Plyometrics are the best for building explosive strength in your muscles. Some example exercises are jumping up and down just using your lower leg and toes. Try hopping in a forward motion using only your feet. Stair climbing or bounding up stairs is great for calves and the leg muscles in general.
To get the most out of your vertical jump training program do not neglect the calf muscles. They play an important part of jumping and when developed along with the rest of the leg muscles will make a big difference in your performance.
The Jump Manual is an "all in one" Vertical Jump Training System that provides everything you need in order to achieve your maximum vertical jump and quickness! "The Jump Manual"
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