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For building the foundation of your basketball dexterity, jumping is the base that you need to work on. From elevating over a defender, grabbing that required rebound, to dunking your shot- your jumps convey a sea of messages. Not confident about how high you can jump? We’ve got you covered- with this exclusive guide.
We are surrounded by unending examples of ethereal jumps- from NBA games to friendlies in the neighbourhood lanes. Looking at them, on may wonder “he/she has got wings” yet, in reality, the very person has aced the science of jumping.
This actually starts from basic lessons of physics, which states that apt power and velocity creates the perfect force that charges the jump. Notice your body when you take that leap- you bend your legs and gather all that power within your legs, you propel your body up, just like spring.
Yet have you noticed another phenomenon- of strength? A stronger metal increases the effectiveness of the spring to go higher. Similarly, stronger muscles are needed to jump higher. Now when it comes to velocity, understand this, horizontal velocity works especially well on vertical jumps. You take a sprint from one to another and take a leap- that creates the necessary force to propel your body and shot up.
Your weight also plays a defining factor, adding to your ability to spring yourself up. Basketball players pack a lean physique, with muscles primed to give you the apt propulsion. You need to keep your body in mint condition, with the focus on adding power to your muscles.
Let’s start with leg power- after all, it is the most defining aspects of your game. The stronger is your leg power, the better become your leaps, sprints and back squats are the best in that aspect.
You can train yourself to move to heavier objects, with due time.
Leg curls are perfect for training the hamstrings- the muscles utilized the most in leaps. Hamstrings provide the push to leap off the floor and depending upon the strength of your hamstring, your leap can either be phenomenal or disappointing.
The third member of the power trio, the deadlift is a powerful exercise for anyone looking to increase their vertical. Romanian Deadlift works the core of the entire backside- from the lower back muscles, the glutes (butt), to hamstrings and calves. It also trains the hip extension, which plays a big part in the jumping motion. Yet, the essence is to learn the proper lifting technique, to not incur injuries.
Following the deadlift is a close sibling- the barbell lunges. While lunges are a one-legged version of the squat, the barbell lunge mimics that of the deadlift. This helps you focus your jumps of all nature- either feet or both together.
Calves are the unsung stars of your jump- contributing immesly to the upward motion of your leap, especially when you don’t have the time to bend your knees. Hence, calf raises help to strengthen the calves- as well as the ankles and toes. Having strong ankles prevent injuries while the toes allow for good take-off and push.
Now that you have tackled the lunge, it is time to advance ahead with the split squat. What makes it challenging is that this exercise requires one leg to be raised to the back. The front leg is forced to both pushes you and the weight back up as well as keep you balanced, working out your quads, the butt and even the hip flexors, along with hamstrings.
Pepper this with beginners’ drills- an indoor basketball hoop can help you in this. Choose from our variety of basketball hoops and maybe you can be the next Stephen Curry
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