Basketball: How to jump higher

First, boxing out properly for the rebound is more important than jumping high. Nevertheless jumping ability in basketball is also important and can be learned to some degree with proper weight and exercise training.

Five-pound ankle weights, 2 pounds on each ankle, could increase your vertical abilities. Once you feel comfortable with that weight, you could increase it, just be careful, however, of putting too heavy ankle weights on because it could cause knee damage.

Once you have your ankle weights on, then you need to find a high wall. Mark a spot about nine feet high. You could use a broken branch if you don't have a ladder to mark the spot. Once done, stand next to the wall with your ankle weights on and leap in attempt to touch the mark. Keep on leaping regardless if you reach the mark or not. This continuous leaping will strengthen your legs.

Once you're able to touch the mark easily, it's time to move the mark up only three inches. You want to gradually improve your leaping abilities. To improve on it quickly is wishful thinking. To learn to jump high, it takes time and practice. So just move the mark a little higher, you'll have time to increase the level once you have conquered the level you are working on.

Also another way to improve your jumping ability is through friendly competition. When I played high school basketball, my friend and I used to stand right underneath the backboard and then jumped up to see who could touch the backboard more times. This once again will improve the strength of your legs.

Another technique is psychological motivation to jump higher. Once during warm ups before a basketball game, the opposing team started a chant during warm up lay up drills. The chanted "higher" every time the player grabbed a practice rebound. The psychological energy they gained from the chant motivated them to jump higher.

Nevertheless, in basketball, when it comes to jumping, there are two types. One is a jump from a standstill position near the basket. The other is a running jump. Some leap higher when they run, others leap higher when standing still. Standing underneath the backboard and trying to touch it as many times as possible is best for the standstill jump. If you put on ankle weights to do this backboard exercise that would be even better. As far as the running jump, that's all about the take off on your right foot, and it's most useful on fast breaks and stealing the basketball from the opponent.

To improve on that, you have to add strength to the thigh muscle. To do this once again put on ankle weights. Then squat until your thighs are parallel to the ground. Once you are in the squatting position, leap up and try to jump as high as you can.

Don't, however, stop after your first leap. Quickly return to the squatting position, and leap again. Do this at least 10 times. The more times you squat leap the better.

Jumping is an important part of basketball. Yet through rebounding techniques like boxing out, and defense techniques like guarding the shooter, a lack of great jumping abilities could be overcome. Jumping well is only a plus to the game of basketball, but it's a nice advantage to have over your opponent and you could work on to improve through weights and exercise training.

Learn more about this author, Frank Lavoine.
Click here to send author comments or questions.

---

Add your voice

Know something about Basketball: How to jump higher?
We want to hear your view. Write now!