How to Improve Your Vertical Jump For Basketball

It's fairly easy to improve your basketball jump.

Do you play basketball? Want 'one-up' on your competition? It's easy to improve your vertical jump and hoop success through flexibility training, strength training and lots of practice. Here's how:

Instructions

1. Improve your flexibility. This means stretching your hip flexors, glutes, and calves on a daily basis. But don't forget to stretch your chest and biceps as well. Much of your vertical jump requires upper body flexibility and strength to help propel you up. Here's how the muscles function:

   - Your hip flexors allow you get down farther to the ground before you jump
   - Your glutes help stabilize your hips so your knees don't knock together before you jump
   - Your calves help propel you upward faster
   - Your biceps and chest allows you to reach behind you further before you jump

   You should stretch each muscle or muscle group twice a day by completing 3 sets of 30 second stretches for each muscle/muscle group listed above.

2. Strength train the muscles so they become long and strong. Here's some exercises you can do for each (not an exhaustive list):

   - hip flexors: standing hip extension (full range)
   - glutes: squats, lunges, leg press
   - calves: seated calf raises, standing calf raises
   - chest: chest press, incline press, decline press
   - biceps: bicep curls, front shoulder raises

3. Practice your jump. No one has ever become the best at anything unless they practiced - a lot. The more you practice, the better you become.

4. Measure your vertical jump. There are two machines that I recommend to measure your vertical jump - the Vertec and the Jump Mat apparatuses. To access these machines, you'll need to setup an appointment with a Sports Physical Therapist or Athletic Development Coach in your area. Your primary care doctor should be able to make a referral for you or simply call your local high school or college athletic office. Check out the Resource links below for more information on the Vertec and Jump Mat apparatuses.

Tips & Warnings

• Be sure to have your vertical jump measured before, during and after you begin flexibility and weight training. This way you'll see how your jump progresses. It will also help you to tweak your training for the best vertical jump results.

• If you are unfamiliar with the terminology in this article, please see a personal trainer to assist you in your exercise and flexibility program. The Resources list below has articles about finding a personal trainer.

• Visit your doctor before beginning any exercise or flexibility program.

Resources

• Video demo of the Vertec apparatus
• Jump Mat apparatus information
• How to Decide If You Need A Personal Trainer
• How to Choose a Gym That Meets Your Fitness Goals
• How to Improve Your Posture Through Exercise
• How to Determine if Pain is Chronic or Acute
• How to Lose Weight Fast - The Healthy Way
• How to Become A Certified Personal Trainer (ACSM)