Most NBA players have vertical jumps in the 28 - 34 inch range. To get your best vertical jump it is necessary to do both strength and power training.
Strength exercises include slow, controlled movements like squats, lunges and step ups and power exercises require explosive, quick moves like those need for plyometrics and power cleans. Plyometrics are explosive bounding, hopping and jumping drills. They blend strength and speed. Finally, practicing maximum vertical jump will increase vertical jump.
There are a lot of ways to work on your vertical jump, but some of the most effective exercises include plyometrics along with exercises that build both strength and power.
You can build strength by performing basic weight training exercise that use slow, controlled movements, such as the following:
Next you need to build speed and power. This is done with explosive, quick exercises such as the power clean (video).
You can add specific plyometric drills as well. These build both power and speed and generally include explosive bounding, hopping and jumping exercises.
Here are some great ways to begin, and advance your plyometric training:
Source:
Bill Foran, Strength and Conditioning Coach, Miami Heat. Vertical Jump - How to Jump Higher. [http://www.thebasketballzone.com/images/hints&tips/Vertical%20Jump%20-%20How%20to%20Jump%20Higher.pdf]. Accessed 10, 2009.
No comments:
Post a Comment