Any basketball player knows how important being able to do vertical jumps are to their game. A vertical jump or leap is raising your center of gravity higher in the vertical plane solely using your muscles, your leg muscles to be exact. It also measures how high you can jump off the ground from a standstill. Vertical leaps are divided into two types, the standing vertical leap and running vertical leap. The standing vertical leap is done from a standstill with no steps being involved at all; while a running vertical leap is done after taking a running approach in an attempt to improve the standing vertical leap and to add a boost of energy to the jump.
Being able to achieve great vertical leap standings is something that can't be done overnight. One has to engage in intense vertical jump exercises beginning with plyometric training, which aims to strengthen the leg muscles that are crucial to doing these types of jumps. Also known as jump training, this technique aims to improve muscular power and explosiveness through dynamic resistance exercises that quickly stretch a muscle, then just as quickly shorten it. And because plyometric exercises often mimic the actions of sports like basketball, football, volleyball, tennis and skiing, it is the best type of training used to put both amateur and professional athletes in prime condition.
Basketball players are no exception to the rule. As one sport that requires more than an average amount of strength, speed and skill, doing vertical jump exercises is a very essential part of their workout. Not only to improve their game and give them that competitive edge, but it is also done to reduce the risks of physical injury, particularly of ACL or anterior cruciate ligament injury since it decreases the impact forces on the joints. In addition, doing these types of exercises improves a player's balance, agility, acceleration and bone density, particularly in younger players. Other benefits of regularly engaging in this particular type of exercise includes being able to control body weight.
So what exactly is involved when basketball players do these exercises, in addition to intense determination and patience? Vertical jump exercises are usually a combination of leg exercises, squats, power jumps, ankle weights, dead lifts, lunges and kettle ball sessions. It is always good to get warmed up by doing a bit of light running, stretching and stair climbing so your muscles get more pliable as doing these exercises with cold and tight muscles exposes you to injury risks. Following this up, hopping and jumping exercises that subject your quadriceps to an intense stretching-shortening cycle tremendously improves your muscular contractions.
In order to get the most out your jumping workouts, make sure to land with both feet firmly on the ground as you perform continuous jumping movements. Also remember to do your single leg jumps before your double leg jumps, and always do them during the beginning of your workout. You also need to learn how to use your whole body to get a maximum vertical lift and ideally be able to do your exercise routine two to three times a week.
Once you master the art of vertical jumping, you'll have no trouble reaching for the skies...and your dreams of becoming the next basketball superstar.
