Tips to Improve Vertical Jump for Basketball Players

by HSS on the Move
Basketball player jumping

“Basketball players need to run faster and jump higher to gain a competitive advantage,” says Dr. Answorth Allen, Orthopedic Surgeon. “That means increasing power and improving flexibility through various methods.” If you want to develop your abilities on the basketball court, Dr. Allen has some tips to boost your vertical jump.

1. Work on your strength training. Having a full-body weight training routine is important. To improve your jumping ability, it’s essential to do weight lifting exercises that focus on the quadriceps, hamstrings, hip flexors, and core muscles.

2. Sport-specific exercises help train your body to improve on specific movements. If you’re trying to improve your jumping, you should try exercises such as “re-leaps.” Get in a squatting position and jump up as high as you can. Also, try “lateral hammer hops.”  Hop on one leg and then alternate  to the next leg. Try both of these exercises for three sets each for 10-12 reps.

3. Once you’re comfortable doing these jumping exercises at a moderate pace, try increasing your speed. This will strengthen and also teach your muscles to react more quickly.

4. Strengthening is important, but so is flexibility. Make sure to do a variety of stretches for all of the muscles that you workout, especially your legs. Also, work on your cardiovascular endurance, so you won’t get as easily fatigued

5. Perhaps the most important tip is to decrease extra body fat. The more you weigh, the harder it is to lift yourself off the ground.

Topics: Facebook Notes, Rehabilitation and Fitness
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The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.

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