Here’s how to jump higher for basketball athletes. I don’t care what position you play (guard, forward, center), if you play ball, you have to be able to jump.
Jumping can totally separate you from the rest of players on the court… There is nothing like playing above the rim, and above other players.
More rebounds. More put backs. More dunks. More points in the paint. More points from jump shots.
You just start to become MORE… more unstoppable.
It’s makes the game more fun.
Basketball: How To Jump Higher (4 Secrets)
Secret #1: Increase your groin, hamstring, and butt (glute) strength. Strength isn’t the biggest factor in how high you jump, BUT it is vital that you have enough strength (can squat 1.5 x body weight). “Enough Strength”… is the amount that you need to easily overcome your body weight resistance.
Secret #2: Increase your contraction speed using your CNS. Your CNS is your “central nervous system”.
This controls how hard and fast your muscles contract.
This will be your ultimate factor in your ability to jump higher.
If your CNS doesn’t learn to send signals that tell your body to contract hard and fast, you won’t be able to jump high.
Secret #3: RICE. Rest, Ice, Compression, & Elevation… I know there’s new talk about icing not being effective for healing… but here’s why I think it is: it makes an area of your body cold, blood rushes to that area, and when that happens, natural healing occurs faster because of all of the good healing mechanisms that the blood brings (nutrition, oxygen, vitamins, minerals, protein, and gets rid of waste products and swelling).
When you work hard, you create little micro tears in your muscles… This is good in this case. It’s not the same as a “torn” muscle… it’s little micro tears, and this forces your body to come back stronger after a day or two.
But it can’t if you don’t let it or help it. And can lead to injury if don’t heal and keep tearing the muscle down.
Secret #4: Critical… warm up first. Never jump train, or basketball train without warming up first. You need the blood pumping to the muscles and for your tendons & ligaments to be warm and stretched.
Cold muscles don’t perform well, they don’t contract fast, and they get injured easy.
Just take a minimum of 10-20 minutes to warm up before every workout, if you have time, try and warm up for 15-30 minutes before going hard on the court.