BASKETBALL COACHES all want the answer to the question: “How do you improve a player’s jumping ability?” Our response is simple: “We jump.”

Sure, it’s a little more complicated than that, but not by much. We believe in the specificity of training, which means that if you want to improve a skill, you will have to practice it faithfully and regularly.

We’re not saying that there are no other exercises that can assist your jumping. Variety innovation, and the concurrent implementation of adjunct activities can assist in the process. Strength training is, of course, another vital element of the program.

Let’s take a step-by-step look at our jump training components.

Dynamic Warm-up/Flexibility

It is recommended to begin your workouts with a dynamic warm-up, including a hurdle series, stepping over and under track hurdles, and leg swings, which work the leg and hip muscles through a full range of motion.

Two different leg swing drills are performed for about 15 seconds apiece:

The first drill is leg abduction/ adduction. Stand about arm’s length from a wall and place both hands on the wall about shoulder-width apart. Swing the right leg out and away to the side of the body, abduction, and back across the mid-line of the body, adduction.

Note: It is important to pivot on the ball of the left foot with each swing to obtain a smooth, full-range transition from abduction to adduction. Next, repeat the drill with the left leg.

The second drill is hip flexion! extension. Start in the same position with both hands on the wall and balanced on the ball of the left foot. Lift the right knee up to chest, hip flexion, and then follow with a kick of the leg backwards, hip extension.

Note: Keep the leg bent at approximately 90 degrees for both flexion and extension.

Strength Training for the Lower Body

For the most part, our summer strength training is comprehensive. We do it three times per week on non-consecutive days (Monday, Wednesday & Friday). Our lower-body training regimen for basketball players is shown in the accompanying chart.

Note: We also work on our upper body on these days.

After performing total body workouts in the weight room on Monday and Wednesday, we focus on just the upper body in the weight room on Friday, and then proceed to our jump training.

In addition to fostering the development of the vertical jump, jump training yields such benefits as muscle control and strength critical elements in reducing the risk of knee injury, especially for female athletes.

Click Here! for more information about increasing your vertical jump.