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Mastering the art of jumping is crucial for sports such as basketball and serves as an effective method to boost your explosive strength. If your goal is to achieve greater height and efficiency in your jumps, we offer valuable advice to help you succeed.
Measure Your Vertical Leap
To begin improving your jumping prowess, establish a starting point by determining your current vertical jump height. Some gyms are equipped with specialized tools for this purpose, often resembling a set of hinged flat blades. You extend your arm upward, attempting to displace these blades; the highest one you manage to move indicates the peak of your jump.
If you're at home, you can measure your vertical jump using a simple method. Take a small piece of masking tape, roll it into a ball with the sticky side facing out, and attach it to your fingertip. Stand next to a wall, jump as high as you can, and tap the wall at the peak of your jump to leave the tape. The distance between the tape mark and the highest point you can reach while standing is your vertical jump height.
Another easy method, ideal for outdoor walls, involves applying chalk (either lifting chalk or sidewalk chalk) to your fingertip. Touch the wall while standing and then at the peak of your jump. Measure the gap between the two marks to determine your jump height.
Master the Art of Safe Landing
To ensure safety while jumping frequently, focus on landing correctly. Land gently by bending your knees and hips into a slight squat to absorb the impact. Keep your knees aligned and avoid letting them collapse inward during takeoff or landing. Maintain a stance with your feet about hip-width apart. Check out this video for a visual guide on proper landing techniques.
It's crucial to avoid excessive jumping if you're not accustomed to it. The impact from landing can strain your body, so gradually build up your tolerance before engaging in intense plyometric exercises.
Develop Strength
While jumping drills are excellent for honing your jumping technique and enhancing explosive power, incorporating strength training is essential for building muscle. The more powerful your legs become, the greater your jumping height potential.
According to USA Basketball, the trap bar deadlift is highly recommended as the top exercise for increasing jumping strength. This exercise combines elements of squats and deadlifts, targeting your hamstrings, glutes, and quadriceps. Additionally, it’s straightforward to master.
In the absence of a trap bar, ensure your workout regimen includes other heavy leg exercises. Squats, deadlifts, and lunges are among the most effective options.
Enhance Explosive Power
Power differs from strength, as it involves applying force rapidly over a short period. While jumps inherently serve as power exercises, other power-focused workouts can enhance your explosive capabilities without the strain of repeated jumping.
Despite its name, powerlifting doesn’t typically build power; exercises like squats, bench presses, and deadlifts focus on strength and are performed slowly. However, speed deadlifts are an exception and can aid jumping performance. These involve lifting lighter weights quickly (e.g., three reps at 60% of your max). Kettlebell swings, especially with heavier weights, are also effective for developing power.
Olympic lifts are prime examples of power training. The snatch and clean and jerk are competitive lifts, but their variations, such as power cleans, power snatches, or one-hand dumbbell snatches, are excellent for training. These movements demand explosive force, requiring your legs to drive against the ground and then quickly absorb impact—similar to the mechanics of jumping.
Hone Your Jumping Skills
To improve your jumping ability, consistent practice is essential. Incorporate the following exercises into your routine gradually, avoiding overexertion initially. Over time, these drills will enhance your performance:
Jump squats
Knee tuck jumps
Lunge jumps (alternate legs with each leap)
Long jumps (aim for maximum distance)
Platform jumps
Overcome Your Fear of Platform Jumps
Platform jumps stand out because they involve more than just jumping. High platform jumps often rely less on your vertical leap and more on your ability to lift your knees high for a stable landing. For this reason, many trainers recommend using medium-height platforms rather than constantly aiming for greater heights.
Additionally, platform jumps can be daunting. To build confidence, begin with a very low platform. Even jumping onto an aerobic step or a sideways bumper plate is a great starting point. Check out our additional platform jump tips here for more guidance and start practicing!
