Increase Vertical Leap For Basketball

The importance of the vertical jump in basketball goes without saying. The game is played above the rim now more than ever, and this trend will most likely continue. For this reason, tremendous value is placed on a high vertical leap. We see players drafted high in the lottery just because of their leaping ability (Tyrus Thomas), despite not being particularly skilled. While one’s vertical is dictated much by genetics, much can still be done to improve it so you can become a better basketball player.

Speed and strength together equals power, and power equals your ability to jump. So by becoming more powerful, you will increase your vertical leap. While becoming faster is possible, the focus for any jump training program is improving your overall strength, both upper and lower body. The bottom line however is that we use our lower body the most when jumping, so this the area of emphasis.

Strength Training

Two muscle groups that play the biggest role in improving your vertical leap are the quadriceps and calves. The quads generate the power, and the explosion begins with calf strength. Exercises that improve quad strength include squats, lunges, the leg press, and leg extensions. Another good exercise is the wall sit, where you sit against a wall with your legs at a 90 degree angle. Hold this position for as long as you can.

The leg press and extensions can only be done with machines, but squats, lunges, and wall sits can be done on your own. You don’t need weight to do squats. If you need more of a challenge, then use one leg only. Or, combine squats with a shoulder press using hand weights. The same can be said for lunges. If you need more resistance, then you can hold hand weights as well.

Calf raises are an effective exercise, and can be done anywhere. They are most effective when standing on a stair step so you can get a deep stretch. Running sprints also helps improve calf strength.

Plyometrics

If you are serious about increasing your vertical leap as a basketball player, then plyometrics are a must. However, before you do any exercises, you should have a good foundation of strength and flexibility. Plyometrics consists of a lot of jumping, which increases your strength and power, and results in a higher vertical leap. They must be done properly, otherwise you could get injured. If you are physically ready, then you can push yourself hard with a plyometrics program.

Basketball Vertical Jump Drills

1) Rim Jumps

Jump continuously while trying to reach the rim or backboard alternating hands. Time on the floor should be minimal.

2) Depth Jump With Stuff

This requires a box 12-42 inches high, a basketball, and a hoop. Hold a basketball and stand on top of the box with toes near the edge. Step off the box, land on both feet, explode up and extend your arms up. The goal is to dunk the ball, but try to at least touch the rim.

3) Depth Jump With 180 Degree Turn

Have one or two boxes 12-42 inches high. Stand on box with toes near the edge. Step off, land on both feet, jump up and do a 180 degree turn. Land once again on both feet. For more of a challenge, land on the second box after turning.

4) Lateral Cone Hops

Get 3-5 cones and line them up a few feet apart. Start at the end of the line of cones. Jump sideways down the row of cones, landing on both feet. Once you have cleared the last cone, step off your outside foot to change direction and repeat.