by Steve S.

Created on: August 06, 2009   Last Updated: August 10, 2009

Jumping exercises for basketball are essential to helping you improve your vertical. Often exercises to jump higher don't necessarily improve your explosiveness, only your endurance. This is why you may have performed many exercises but failed to increase your vertical very much. Don't worry. You simply need to know how to do these exercises the right way, and you will begin to see improvement.

Workouts to jump higher should specifically target muscles used to jump. Strength should be paired with explosiveness when training to improve your vertical. Plyometrics is a very effective type of exercise to improve vertical because it uses intensity and quickness. Pylometrics does not allow pacing to finish reps. You perform the reps fast and with intensity each time. When you lose intensity, you have to stop and rest.

When training you should use as much weight as you can while being able to do 6-8 repetitions without slowing down. To become stronger muscles have to be overloaded and pushed. The weight will seem heavier to your muscles, the faster you do the exercises. Keep each rep intense. Stop and rest if you begin to slow down. It's not about the number of reps in this training. Here are three jumping exercises for basketball that you can do at home.

Chair Rocket - Find a sturdy chair. Put your hands on your waist and one foot on the chair. Using the foot that is on the chair, thrust yourself up fast bringing your other knee forward. While in the air, switch legs so that the other foot is on the chair. Repeat the movement using that leg. Do four sets of 6 reps. You have done one rep when you have finished the movement with both legs.

Weighted Explosion - Start in a squat position with weights down by your sides. Weights should be 15-40 lbs. Move the weights above your head while you jump fast as high as possible. Land gently. Complete 3 sets of 8.

Power jump rope - Jump as fast as you can. Do 3 sets of 30 seconds. Do doubles or triples if possible. This is simply allowing the rope to pass under 2-3 times during one jump.

These are just three jumping exercises for basketball that you can do without going to a gym or using equipment. There are others you can learn as well. A jumping program should be considered if you want to maximize your performance.

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