It is important for all the basket ball players to possess the valuable asset of good vertical jumping. It can help the entire team to get more blocks, steals and rebounds.
- High vertical jumps and its advantages
In case you are fascinated by the idea that it is actually possible to increase the vertical jump, you will be more than amazed to know that with a proper Vertical Jump training, it is doubtlessly something which can be enhanced and refined.
People who join such programs can see great and unbelievable improvement in their leaping abilities. It can also be termed as ‘coach’.
You can make massive gains from such jump programs and can proudly tell your success stories to other aspirants. The importance of practicing vertical jumps is vast and it does not only benefit athletes engaging in sports that require leaping from the ground. They can also benefit ordinary persons who just want to have a good work out and want to know how to jump higher. The activity increases agility, flexibility and muscle strength, since it offers a wide range of benefits it is only fair that the exercise be utilized by any person capable of performing it.
Yes even for persons who revel in the sport of swimming, vertical jumping may also be beneficial to you, this is because it increases lower body strength and can in turn help you in your sport.
- Increases chances of scoring
For persons playing basketball, vertical jump training may prove to be most beneficial to them. Why you may ask. Well because even for an average person the ability to grasp the scoring ring from a simple jump is not that simple. The scoring ring is usually placed at a very high level and that makes scoring even that much harder a task. Basketball athletes are encouraged to join vertical jump programs to improve their overall power and strength. The vertical jump is not only useful in scoring but can also prove to be beneficial in dunking and passing the ball to teammates. If the ball is thrown at a higher level in a calculated manner, there are higher chances that the person who catches the ball is the person intended and the force propelling it higher may enable it to reach the right destination.
- It showcases your pent up power.
Jumping is an exercise that happens in spurts, this means that it can happen spontaneously during a game. With this in mind as an athlete you must know how increase your vertical jump each time you are required to jump for optimum performance. This is because unlike a running or sprinting sport, there is no bell alerting you to start jumping or running in the alternative. In basketball you jump whenever you are needed to and it can happen at any time. For example, when you are trying to score a basket, when you are trying to pass the ball to a teammate across the court or when you are trying to jump up to see who has the ball in case there are people infront of you. Jumping high is a renowned quality for any basketball player and the higher you jump, the higher your chances of winning and showcasing your potential body power especially to persons who are sponsoring your team. One of the tests for measuring the agility and effectiveness of an athlete is how far up the athlete can jump. In fact most basketball players during the workouts leading up to a major game join a vertical jump program, to increase their vertical jumps. Most analysts measure the effectiveness of an athlete with their ability to vertically jump higher. The higher they jump the more body power they are thought to have. It is therefore very crucial to work on the vertical jump.
- Measuring your Vertical Jump
Jumping exercises can help you understand high jumping techniques and you can use it in your game for winning. It can let the players in the game in dunking the basketball, which in turn helps in increasing the confidence and enthusiasm of all the other team members. It can make the entire game a lot more entertaining and fun!
Before you start with your journey of increasing the vertical jump, it is important that you keep a track of your progress from the present record. It is a famous saying that, “You cannot improve what you cannot measure.”
The things which you will require to measure your vertical jump are: A friend for help, a chalk or a permanent marker and a ladder. Now, you need a high wall. It should high enough so that when you jump, you can’t touch its top. Now, stand next to it and extend your arms above your head as high as you can. This can be marked as your standing reach with the chalk or the permanent marker by your friend.
Now, jump as high as you can and touch the wall. Make sure your friend is carefully observing your reach so as to avoid any confusion. Now, your friend must use the ladder to climb to the point of your reach. That point is called the ‘Jumping reach’. The distance between your standing reach and your jumping reach is your ‘vertical jump’. Measuring your vertical jump has so many benefits that come along with it such as;
2.1 It is a bar for measuring against others
If you have been constantly measuring the progress in your vertical jump and you have been doing some vertical jump exercises, then your progress should be able to tell how far you are from reaching the ideal jump. As an athlete you should note that you can cling on being the best forever but this should not stop you from breaking the records of others who have achieved what is considered to be the best. You should be able to measure your performance against that of others to see whether you are progressing in the right direction. Therefore occasionally measuring your progress in the vertical jump should be one of your main priorities. This should apply most especially for basketball players, since their vertical jump is one of the determining factors of their body strength, power and sustenance, they should make the vertical jump their number one priority
2.2 Bar for measuring your fitness level
Most weight training exercises that exert a lot of pressure on the body may weaken the muscle immediately after the exercise. Such exercises may not showcase injury at the first instance but the signs start to show a short while after the exercise. A jump program can suffice to show whether the extent of damage was irreversible or was too much. If the body is in a weakened state due to undue exertion, it may be difficult to perform fast exercises that require optimum agility. If as an athlete in a training session, you find that performing a simple jumping exercise proves to be difficult after a workout session, you may want to reduce the intensity and duration of the exercise during the next exercise session. This is because you need to keep the body in a receptive state where it can heal much faster and return to the normal state in the shortest time frame. If your goal is to increase vertical jump you may want to consider cutting back on intense warming exercises that leave your muscles deranged and deteriorated. The vertical jump test can help an athlete determine whether the exercises they were doing were detrimental to their physical health rather than beneficial.
2.3 When to measure the vertical jump
While it is recommended to begin with warm ups and cardio at the beginning of any workout program, this may not be the case for persons who want to do vertical jumps as their main workout regime. If you were to begin with intense leg training or lower body strength training, then progressively shift to vertical jumps, the exercise would not be effective. You can try this if you want to do vertical jump training at home. You will find the exercise is more tiresome and tasking and it may not produce the best results. The best option would be to do a brief warm up about five to ten minutes that mostly includes stretching of the muscles, in preparation for the vertical jumps. During this time you will be able to effectively complete the exercise because you will have had a good stretch and your muscles will not be tired and worn out from excessive training pre-vertical jump training. You can also do the exercise when you have completed upper body training.
- Vertical jump test
Some of the exercises that are performed and practiced in such programs can be absolutely equipment free and also may not require a very large space. Not only this, these programs can be as efficient as the participants may require not more than 2×2 meters of space. Hence, you really won’t be left with any excuse for not completing the program.
However, it is important that you do not completely rely on the organizers of the program or your training coach as they may not be professional doctors. In case you feel any kind of pain in any joint of your body, it is recommended that you immediately stop with your vertical jump test and consult your doctor. You sure do not want to worsen any of your previous injuries.
3.1 Procedure for carrying out the vertical jump test
As mentioned above you can use the equipment provided and jump higher, recording the height jumped after each leap up. The average of three jumps can be recorded or in the alternative the highest mark attained can be the chosen measuring guide. It is all up to the athlete to choose which measurement to rely on if they are practicing on ways of how to increase their vertical jump.
Methods of measuring the height jumped are very many and require very many regulations. For example there are those that measure how far you have jumped while still focusing on whether you landed with both feet on the ground. If you did not land with both feet on the ground then it is assumed that you did not complete the jump test as you body did not revert back to the resting state. Therefore, as an athlete you are required to perform the vertical jumps continuously until you assume the right posture of arresting position at the end of each jump.
There is also the use of a devise to measure how far your hips moved while jumping, This will estimate whether you are good at jumping or not. If as an athlete you are looking for ways on how to increase your vertical jump, then hiring a coach or a physical fitness expert to perform these jumping tests on your behalf can be a good venture. Not only will it lessen the possibility or risk of incurring injury but it will also help to produce a full in range motion. There is also the vertical jump technique where the athlete jumps with one arm down and the other arm at an elevated angle. This is the best technique for basketball players as most of them score baskets using one arm, it increases your agility and ensures that you master the skill of maintaining balance with one arm while trying to handle the ball with another arm. Use of the knees is also an incorporated technique where the jump is increased if the athlete bends the knee at the beginning of the motion and raises his calf and foot of the ground and with the help of both arms to produce maximum force to propel him off the ground. Maximizing the ultimate force is the aim of any sport and most especially basketball. Vertical jump training has been proven to enhance the production of such force.