How to learn to jump high? This question is asked by every basketball player. Watching the game, we are surprised: how can you jump so high? It feels like athletes can fly.
A good jump is the key to success in the game
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 yourself 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 Jumping
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?" the answer is only one: "Develop muscle." 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 properly 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 properly warm up your muscles, so to speak, 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 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 as they should, so they must 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.