When asked how to learn to jump high, many basketball players "answer" with a simple shrug. It's quite difficult, but still possible. First, you need to prepare yourself physically by stretching and strengthening some muscles. Let's take a closer look at one of the ways to learn how to jump high.
Instructions
Step 1
First, knead the phalanges of your toes to ensure a soft landing for yourself. Then work your ankle, smoothly rotating both legs clockwise. It is also very important to determine which of your legs is the jerk. But this is not difficult at all. Just ask a friend to give you a nudge in the back. Whichever leg you put forward is your jerk.
Step 2
Continuing the warm-up, proceed to its second stage. Squeeze out ten times, then put on a medium weight (for example, a special belt with sand, a briefcase with books, etc.). Now jump 250 times without the rope (gradually increase the load over time).
Step 3
After the warm-up, you can start the workout itself. So, start by jumping from a height. Let it be a low chair or stool. At first, you can jump (or rather, jump) on two legs, but in general you need to learn how to do it on one leg. With this exercise, you will develop the muscles in your ankle, knee and lower leg. Twenty such jumps a day will be enough. Of course, you want to soften the load on your leg as much as possible upon landing.
Step 4
The third and final step in your workout is the hopping itself. Find a suitable site for your practice. It can be not only a gym, but also an ordinary park with tall trees. In the first case, you need to practice the jump to the ring from the jogging foot, running up and jumping. While in the park, find a more or less thick branch at about the height of the ring and try to reach it in a jump. By combining basketball lessons with this method, you will achieve results quickly enough.
