by Bella Cooper

Created on: April 20, 2009

Even if you aren't very tall, you can still be a great basketball player. One way to make up for your lack of height is to work on increasing your vertical jump. With practice, you will soon be able to dunk the ball!

Here is a guide describing several exercises that can increase your ability to jump high:

1. Jumping Rope
Jumping rope doesn't have to be just for kids! It can be a great way to get an aerobic workout while strengthening the muscles that are focused on jumping. For each workout you should plan to jump rope for about 20 minutes when first starting out. To give your calf muscles an extra workout, try to land on your toes after each jump.

2. Toe Lifts
This exercise is great for strengthenig your calf muscles, which are very important in vertical jumping. To do toe lifts, slowly lift up your heels so that you are standing on the very tips of your toes, and then bring them back down slowly. For each workout, repeat this thirty times per set, three sets total.

3. Single Leg Jumps
For this simple exercise, stand on one leg and jump for twenty repetitions per leg.

4. Weighted Jumps
Another way to work on you jumping skills is to carry weights in your hands while jumping vertically, for ten times per set. This will really help to improve leg strength.

5. Knee Bends
While your back is held straight, bend your needs and crouch slowly to the floor as low as you can, and then stand back up. These can help to improve the flexibility and strength of your leg muscles. Start out with ten bends per set.

6. Plyometrics
Plyometrics have proved to be very successful in improvng performance in jumping. This form of training focuses on teaching your nerve cells so that they can stimulate a certain pattern of muscle contraction, to result in an explosive response. For specific advice on plyometric exercises go to http://www.sport-fitness-advisor.com/plyometrics.htm l.

If you want to increase your vertical reach, you should plan to do these exercises regularly three to five days a week. Start out with an easy schedule, and build up the repetitions gradually, in order to prevent injuries and burn-out. If you stop working out altogether, your muscles will weaken quickly, so stick with your routine. Don't underestimate the importance of flexibility. Always stretch before and after workouts, particularly your hamstrings, flexors and glutes.

Good luck jumping higher!

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