Increasing the jump is an important matter for any player - be it basketball, handball or volleyball. A high jump provides many opportunities: you can get away from the opponent, make the throw easier, defend when throwing an opponent, take the selection. Undoubtedly, this is a trump card in the game, so all the guys want to know how to jump high in basketball.
Types of Jumps
First you need to deal with basic concepts. In a game like basketball, it is customary to distinguish between 2 types of jumps: from one foot and from two. The first can be done during the double step, the second is usually done from a place or with a jump. It is believed that a jump from one leg is always higher, since it is performed after movement. The fact is that by performing a jump after a double step, the player thus transforms the energy of the run into the energy of the jump. As for the jump from one place, you won’t jump high from one foot, but yes from two. Of course, a jump even from two legs will be higher if you do it not from the spot, but, as in the first case, from jumping (translating the energy of horizontal movement into vertical). However, each player for himself decides what type to apply in a particular case or episode. You need to be able to jump quickly and sharply to maximum height.
Developed muscles are a good leap.
When performing a jump, many muscles of the body are involved. They are divided into three groups: femoral, dorsal and calf. They must be strong, hardy, since the player’s jumping ability depends on them. To the question “How to learn to jump high?” There is only one answer: “To develop muscles”. To increase the jump, you need to not only swing these muscle groups with the help of various exercises, but also use them in a complex: practice the jumps that are used in the game. Any player is interested in how to jump higher. There are many different exercises that will help increase the jump.
Muscle injection and high jump
As noted earlier, for a good jump you need to not only download individual muscles, but also use them all at the same time. For this, squatting with a barbell, tilts for the back and a step-up for calves are perfect. Simulation of a game episode in the classroom, the implementation of various jumps involves all muscle groups at once. It can be increased only if continuous training is carried out. To achieve good results, you need to jump with all your might, as if defending yourself from the enemy. Rapid jumps really add height to the jump. When doing exercises to jump higher, you need to pay attention to the simulation of the game situation (do a lot of repetitions). A good result depends on the desire of the player and the capabilities of his body. Only constant training will give a positive result. The main thing is to combine jumping and muscle injection.
Without rest, nothing happens
We must not forget about another very important point, namely, muscle relaxation. First of all, this concerns the back surface of the lower leg. Usually, they take 1-2 days off between workouts, but it happens that this is not enough. It takes more time to recover. Often this is due to the fact that the next day, the calves still do some work, such as walking. Therefore, for the muscles to recover, it will take a little longer. In the absence of rest (constant training), the muscles go into the stage of constant overvoltage. Of course, there are pluses, since downloading increases their endurance, but, unfortunately, the height of the jump from this will not increase.
What then to do? How to learn to jump high? First of all, you need to correctly plan your workouts and games to give your muscles rest and time to recover. This does not mean that you need to completely redraw the training schedule of the entire team. Each person who wants to increase the height of the jump should know that a week without loads on calves can bring a very good result. It often happens that after a trip to the sea the ball falls out of hand, does not fall into the ring, but what a jump! The muscles are rested and ready for new workouts. Believe me, it's worth it!
High jump exercises and more
We must pay tribute to special programs designed to increase the jump. Some offer to perform various exercises, not taking into account the individual characteristics of the player, the basketball schedule, as well as the current height of the jump. Below are a few exercises that provide useful information on what to do to jump higher.
First, before any workout, you need to warm up your muscles well, so to speak, to set them up for effective work. Lifting on toes is a great exercise for calves. The plus is that it can be performed in completely different ways: on the Swedish wall in the hall or on the stairs. The most important thing to observe is the lifting of the body due to the calf muscles. Approaches can be alternated: on the right foot, on the left and on two. One approach per foot will be enough (20 repetitions per approach).
Another very effective exercise is squatting with dumbbells or a barbell, that is, there must be extra weight. You can also wear weighting materials and exercise directly in them. They are good for helping to develop agility, coordination and speed in the game. But their excessive use will damage the knee and ankle joints.
So, we found out that the jump is one of the main components of each player’s individual skill. To increase it, you need to pump all the involved muscles, but each separately. In training, work out the types of jumps. Some programs are not developed exactly as needed, so they need to be adapted to your own training scheme, taking into account all the nuances. And, of course, in no case do not forget about the rest. Follow all these rules and the question of how to learn how to jump high will no longer bother you - you will become a real master.
Muscle Group Overview
A high jump from a place is based on the strength of the jerk that the body can make. To determine the exercise program, you need to figure out which muscle groups are involved during the jump. First of all, these are the legs, or rather the calf muscles and quadriceps.
The front of the thigh is the largest muscle group. She is responsible for leg extension and, consequently, for pushing the body out of place. The calf muscle plays an equally important role in the jump. No wonder boxers train their calves, because explosive force, impact force depends on the strength of the legs. The ejection occurs as if along a chain - an ankle, lower leg, thigh. These muscle groups and ligaments should be developed first.
The main mistake of any athlete in trying to increase the height of the jump is inattention to stabilizer muscles. These are the muscles of the back and abdomen. In many manuals you can find recommendations for training the abdominal press. If your task, as in this case, is to develop explosive muscle strength, daily exercises will not give a visible result.
The necessary conditions
The best programs are offered by bodybuilders. Workouts 3-4 times a week, so that the muscles have time to recover. In this case, you get the maximum effect without overtraining, muscle tension and wear.
To make your highest jump in height from a place, you will have to pay close attention to this. Exercises for the development of jumping should be performed systematically, without gaps and without indulgences. In athletics, there are several types of high jumps, different in technique, but identical in results.
If the question is: “How to increase the high jump in volleyball or basketball?”, Athletics terms should be left aside. Consider the basic exercises for everyday life and playing sports.
When asked about how to increase the high jump in basketball and any other sport, each coach will answer: "Improve the general physical condition." And that will be true. To guarantee success, an athlete needs to be sturdy, strong, healthy. Against the background of general physiological well-being, exercises are needed aimed at the development of certain muscle groups.
They are the most popular exercise in many sports. In boxing, for example, the jump rope is the main tool for developing muscle strength. Basketball players, volleyball players and gymnasts must include rope jumping in their training program. This simple and accessible element allows you to most effectively develop the calf and soleus muscles. Jump on a skipping rope for 15-20 minutes a day, gradually increasing this time to half an hour. After 2-4 weeks, you will notice significant improvements. To implement your plan to increase the height of the jump, push off the surface with both legs. Keep your ankles as close to each other as possible.
Squats - one of the main exercises in bodybuilding. Weighted squats develop all of the leg muscles, abdominals, and lower back muscles. Thus, the only exercise allows you to strengthen all the muscle groups necessary for high jumps. Answering the question of how to jump higher in basketball, volleyball, gymnastics, we propose to diversify ordinary squats with the same push exercise. Squat to a parallel line with the floor and forcefully jump out of this position. The main condition is that the landing time should be as short as possible. The large amplitude of the squat will help maximize the use of all muscle groups of the legs. Do 10-15 squats, then a break of 3-4 minutes.
Rises on toes strengthen the calf muscles. This exercise must be done until the calves are completely burned. Do 20-30 reps at full amplitude. In the final phase of the exercise, you should be almost on your fingers. Then gently lower your heels. Exercise should be done without jerking. As your stamina increases, add weights. Take dumbbells in your hands or, instead of the usual lifts, switch to jumping on toes.
Strength training and a healthy lifestyle are the basis for increasing the height of the jump.
If you are seriously thinking about how to develop jumping, you should consider all the components of the effectiveness of exercises:
- Regular visits to the gym will significantly improve performance.
- Proper nutrition and healthy sleep are the basis for muscle recovery and strengthening.
- Registration of progress. Mark the height of the jump once a month to evaluate the results of your work.
Most important: exercises for high jump should follow after a thorough warm-up and warming up the muscles. This is the only way to avoid injuries. Take warm up for 10 to 20 minutes. Then the stretching of all muscle fibers should follow, and only then - the main training.
Engaged in this program 3-4 times a week without gaps and excuses, after a month you will notice significant progress and will be able to jump much higher than before.