Most basketball players, regardless of level, wish they had a higher vertical jump. A bigger vertical means effortless, crowd pleasing dunks, better defensive abilities, and improved rebounding. Everyone can learn to jump higher for basketball by committing to a jumping program. One specific part of a jumping program includes plyometrics. These are a series of exercises to jump higher that improves your explosiveness. In addition to your speed, strength, and conditioning training, add these plyometric drills to improve your hops.
These can be performed anywhere but the best place is right under the rim. This drill is performed by standing under the basketball them jumping up explosively to touch it. These should be perform with successive jumps meaning that once you return to the ground, explode up again to touch the rim. Perform sets of 10 jumps.
Just as the name suggests, you are going to jump forward as far as you can similar to a broad jump. You will start from a standing position and jump forward. You should repeat these jumps 20-30 feet therefore you will need plenty of space for this drill.
This drill is similar to the vertical jump minus the rim. The difference is that you start from a squatting position and explode in the air as high as you can. Similar to the barbell squat, jump squats work you quads, hamstrings, and glutes. These jumps are primarily performed without weights.
You will need a string, towel, or an imaginary line for this drill. Lay a piece of string across the floor. Stand beside the string with your feet together. Jump over the string to the other side. Repeats this sequence of jumping from one side to the next as quickly as possible.
You will need a plyometric box or any type of sturdy platform. This drill is performed by exploding on top of the box from a standing position. These can be done in a variety of ways. You can jump for height by jumping on to a higher box. You can also start further back from the box and jump for height and distance. Another variation is to jump on to the box with dumbbells in your hands.
These jumps begin on top of the box. Start with a box 12-24 inches. Jump off of the box and land on both feet. Upon landing, jump up in the air as high as possible. This drill will train your reactive strength.
If you need to jump higher for basketball, plyometrics should be part of your overall jumping program. These drills can be intense and high impact. Improve your conditioning if necessary before embarking on an intense plyo routine. Wear comfortable, shock absorbing sneakers to prevent joint damage.