Plyometrics for basketball jumping are all about explosive power. Basketball is perhaps the king of sports when it comes to needing many occasions where you can deliver explosive power to succeed. Other sports like the 100 meters or football may also require explosive power but not so frequently and for such a short duration each time as in basketball.
Plyometrics are a series of explosive drills that are particular useful for increasing the height that you can reach. Plyometrics for basketball jumping will not only allow you to touch the rim but also help your overall game -- making that difficult pass, executing a great deke or feint and powering to the hoop. Not only will they help with your power but they will also improve your reflexes, coordination and balance.
Plyometrics for basketball jumping work by converting a stored energy (with the help of gravity or weights) and then expending it into movement very quickly. A very important part of plyometrics is the body's ability to learn this behaviour and develop "muscle memory" -- this is not simply about building bigger muscles, in fact, muscle mass gain is not the most important criteria here. Plyometrics are more about delivering a large force in a short space of time.
Although it might sound obvious, the best plyometrics for basketball jumping involve different types of jump. You can try other exercises to build your overall game but jumps are the best if you want to touch the rim or even dunk.
Plyometrics exercise drills that you should do include vertical leaps as high as you can. Also, place a box in front of you or find a large step and jump with explosive power onto this box. Do not jump high off the box back to the ground or you will cause cumulative damage to your knees -- just step off the box back to the ground and repeat.
Squat jumps are also very good plyometrics for basketball jumping. Start in the typical squat position with thighs parallel to the ground. If you have never squatted before, remember that the angle of your thighs to your shins should not reduce lower than 90 degrees. From this position, explode upwards into a jump as high as possible and as you land, progress back to the original position. Hold for a second, then repeat.
Plyometrics Intro
In his own experience, weight training and skill refinement are the ways to see fast imrovements in your vertical jump. After that, plyometrics comes into the equation.
Plyometrics came about in the 70's after Russian high jump coaches started experimenting with different training techniques to get an edge.
The goal of plyometric training is to increase the amount of explosive power a muscle can exert by fooling its fibres to react to a higher reflex potential than what they would without training.To put it a bit more simply, think of a ruber band being stretched and released. Now imagine the band is your quadricep (the muscles above your knee and below your waist). Plyometric training increases the force which the band can be stretched by, (crouching down for a jump stretches the quadricep) and therefore contracted by too (jumping contracts the quadricep).
So how we do it? The most effective way to train this stretch reflex is by jumping. How convenient and fun! Plyometrics is really any activity that involves jumping, because it stretches the muscles a bit. But All the Real effective overload plyometrics involve jumping off somewhere higher than your measured vertical jump, landing, and then jumping up again.
Plyometrics came about in the 70's after Russian high jump coaches started experimenting with different training techniques to get an edge.
The goal of plyometric training is to increase the amount of explosive power a muscle can exert by fooling its fibres to react to a higher reflex potential than what they would without training.To put it a bit more simply, think of a ruber band being stretched and released. Now imagine the band is your quadricep (the muscles above your knee and below your waist). Plyometric training increases the force which the band can be stretched by, (crouching down for a jump stretches the quadricep) and therefore contracted by too (jumping contracts the quadricep).
So how we do it? The most effective way to train this stretch reflex is by jumping. How convenient and fun! Plyometrics is really any activity that involves jumping, because it stretches the muscles a bit. But All the Real effective overload plyometrics involve jumping off somewhere higher than your measured vertical jump, landing, and then jumping up again.
Get Jumping
Wouldn’t you want to increase your vertical leap by 12 inches or more? Have you always wanted those extra 4 inches to your jump that would allow you to carry out one of Lebron James’s trademark breakaway dunks? As you read this article you’ll begin to get certain feelings of excitement as you realize that you can now increase vertical leap that will simply explode your basketball game. Better still, you’ll learn how to use the 7 free exercises. That’s right! FREE! Think about it. You can use these specialized techniques in your training today!
What do you think you can do to magnify your vertical leap today? In a nutshell, you’ve to work out every bit of muscle in your legs, core (abdomen) and arms even. You can catch an entire power-packed training program at my website, but first here are 7 simple yet devastatingly powerful exercises you can use immediately:
1. Leapups - Stand with your feet shoulder width appart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup. Leapups train muscles to remember how to jump, thus drastically helping to increase vertical leap.
2. Calf raises - Stand on something so that your heels are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
3. Step ups - Get a sturdy chair or bench, put one lleg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.
4. Thrust ups - Stand with your feet shoulder width appart, and lock your knees. Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
5. Burnouts - Stand in the same position as thrust uups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
6. Squats – These are the ‘King’ of leg exercises and a must to increase vertical leap. They work out almost every muscle in your legs and will allow you to max up your quads in no time. Stand shoulder-width apart and bend your knees to go down, keeping your back straight. Stop when the back of your knees form a 90 degree angle. Come back up explosively. To increase power, try doing squats with weights.
7. Sit ups – Sit ups are an excellent way to strengthen your abdominal core which is essential for explosiveness and stability in your vertical leap. Lie down flat on your back with your knees bent. Bring up your torso fast and hold momentarily before lowering your torso down slowly.
These are training methods used by college and even NBA basketball players to dramatically increase vertical leap and explode your all-around game. From rebounds, to blocks, to jumpshots, to dunks, your leap determines it all. Think about it
What do you think you can do to magnify your vertical leap today? In a nutshell, you’ve to work out every bit of muscle in your legs, core (abdomen) and arms even. You can catch an entire power-packed training program at my website, but first here are 7 simple yet devastatingly powerful exercises you can use immediately:
1. Leapups - Stand with your feet shoulder width appart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup. Leapups train muscles to remember how to jump, thus drastically helping to increase vertical leap.
2. Calf raises - Stand on something so that your heels are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
3. Step ups - Get a sturdy chair or bench, put one lleg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.
4. Thrust ups - Stand with your feet shoulder width appart, and lock your knees. Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
5. Burnouts - Stand in the same position as thrust uups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
6. Squats – These are the ‘King’ of leg exercises and a must to increase vertical leap. They work out almost every muscle in your legs and will allow you to max up your quads in no time. Stand shoulder-width apart and bend your knees to go down, keeping your back straight. Stop when the back of your knees form a 90 degree angle. Come back up explosively. To increase power, try doing squats with weights.
7. Sit ups – Sit ups are an excellent way to strengthen your abdominal core which is essential for explosiveness and stability in your vertical leap. Lie down flat on your back with your knees bent. Bring up your torso fast and hold momentarily before lowering your torso down slowly.
These are training methods used by college and even NBA basketball players to dramatically increase vertical leap and explode your all-around game. From rebounds, to blocks, to jumpshots, to dunks, your leap determines it all. Think about it
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