Basketball is a spectacular and exciting sport in which you can achieve some heights only with constant training and effort. For a successful game and achieving good results, an athlete needs a well-developed skill of high jumps, since it is often the height of the jump in basketball that becomes the decisive factor in victory. You can increase the height of the vertical jump by regularly performing a set of special exercises designed for basketball players.
Instructions
Step 1
You always need to start a workout with stretching, which will prepare the muscles for stress. For five minutes, jump rope, jog, or stand still. As you stretch, stretch your joints and muscles, being careful not to miss anything to prevent injury.
Step 2
Stretched well, start jumping vertically on one leg, pressing your leg to your chest as you jump. Take ten jumps, then rest and repeat the jumps. The entire exercise consists of five sets of ten jumps on each leg.
Step 3
Another exercise to increase the length and height of the jump is called the Frog. To do it, do a full squat and try to jump forward as far as possible. The exercise consists of four rounds of fifteen jumps each.
Step 4
Then do the acceleration exercise - accelerate 50 meters ten times in a row, resting between sets for 20-30 seconds. You can also accelerate 30 meters 15 times in a row.
Step 5
Perform high-speed jumps upward using the calf muscles. For a minute, jump as fast as possible on one leg, then change legs and jump on the other leg for one minute. Repeat the exercise on each leg three times. Jump to a height of 10 cm.
Step 6
Perform eighty jumps upward, pressing both legs to the chest at the time of the jump. Divide the jumps into four series, with some rest in between.
Step 7
Stand with your back to the wall and place a basketball behind your back. Bend your knees to 90 degrees and while squatting, hold the ball between your back and the wall. Hold the ball in a seated position for 10 minutes, then rest. Repeat five times.
Step 8
By doing these exercises four times a week, gradually increasing the load will increase your vertical jump height.
