Personal Training and Sports Performance Excellence Blog
Question: I need to be able to jump higher for basketball. What are some exercises to help me do that?
Answer: Some would be surprised to learn that you should begin with your core, specifically, hanging leg raises to work your abs and your hip flexors.
As stated last week, pull your knees as high as you can towards your shoulders changing the tilt of your pelvis. This activates your abs more effectively.
If you have training bands you can alternate the knee raises with an exercise done down on your hands and knees. Attach the band to your foot and hold the opposite end with the hand on the same side. Extend your leg backwards straightening it completely and then pull it back into your chest for 15 reps then switch legs. Keep your foot flexed pointing the toe at the ground not extended backwards. Do 3 sets on each leg.
Leg curls are next on the list alternating with calf raises. On your leg curls, do 3 to 4 sets of 8 to 10 reps per set followed by a set of calf raises for 15 reps. The calf raises should burn deeply in the calf muscles so stretch them after each set.
Squats are your primary exercise since they closely mimic the muscle movements used for jumping. You don't have to use huge weights here. What you are trying to achieve is a combination of additional weight and rep speed because you don't jump slowly. Control your speed of descent and explode upwards on each rep doing 8 to 10 reps on your early sets. Increase the weight and finish with a couple of sets of 5 or 6 reps. You should do a total of 4 to 5 sets. Immediately after the last two heavy sets do a quick rep set using just body weight for 15 reps jumping up on every 5th rep.
On alternate days include box jumps and plyometrics which stimulate your nerve response and help to teach your muscles to work cohesively as they grow stronger.
You should be able to improve your height and distance in three to four weeks with this outline.
God bless and keep training,
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Posted by Daryl Laws on March 22, 2011 | Printer-Friendly