How to Jump High in Basketball? Easy Drills and Exercise Tips for Ballers
Jumping high in basketball is of paramount importance as it helps the player to dunk the ball right into the hoop easily.
However, it ain’t easy to jump high especially when you have the ball in your hands. Everything becomes confusing and this is where I could help you.
To answer, “How to jump high in basketball?” I’ve got some basic drills, exercises, and tricks up my sleeve that will surely help you.
So, are you ready to fly like Lebron James, Michael Jordan, or Wilt Chamberlain?
Let us get right to the discussion as follows:
Getting Ready for the Drills and Exercises:
Well, before we get ready to discuss different drills, it’s necessary to get ready before we implement any exercise.
First things first, a basic warmup is recommended. Make sure that you give at least 5 minutes to stretching out your muscles. Keep your focus on the leg muscles.
Secondly, get yourself the best outdoor basketball shoes, especially if you are playing outside. The shoes will help you jump higher on rough and harsh surfaces.
Finally, wear something light like shorts or a sweatshirt.
Now that we are fully ready to try jumping higher, let us get into discussing important drills and exercises:
Drills and Exercises to Jump Higher Vertically in Basketball:
One of my most favorite exercises. Lateral jumps not only help you to leap higher, but they also ensure quick and flexible movements inside the courts.
While you try out the lateral jumps, keep all your focus on the leg muscles and see whether there’s any pressure building on them.
This exercise will also help you play transition based basketball, which is basically breaking the offense and moving quickly enough either with the dribbles or footwork.
Follow this pattern when you exercise lateral jumps:
- 15 repetitions of lateral jumps.
- 30 seconds rest.
- 10 reps of lateral jumps.
- 20 seconds rest.
- 30 reps of lateral jumps.
It will look a little bit of struggling at first, but come on! Don’t you want to become the next flying superstar? Hustle hard and keep increasing the reps every day to challenge your leg muscles on a whole new level.
Single Leg Bounds:
Followed by the lateral jumps, my second favorite drill is that of performing single leg bounds.
This exercise improves the leg strength, core power, and helps the thrust efficiency at the same time.
Single leg bounds have personally helped me reach the hoop within a month and I ain’t even that much taller compared to the normal basketball player height.
Well, the pattern for single leg bounds is as follows:
- 10 Right Leg reps.
- 5 seconds rest.
- 10 left leg reps.
- 5 seconds reps.
- 15 quick right leg reps.
- 3 seconds rest.
- 15 quick left leg reps.
- Rest. (Inhale and exhale deeply for 10 seconds for cooldown)
Implement this strategy and you’ll feel immense power in your legs, which will help you to lift yourself higher than expected.
Try out Squat Jumps:
Squat jumping is usually the most common method that b-ball coaches suggest to their students.
However, if you don’t perform them the right way, then you are practicing for nothing.
First things first, push your feet wide enough. Get into such a posture that your butt goes down and your back gets exactly above the knee line.
Right after you get into this posture, drive with your arms moving up and thrust yourself upwards.
Land on the floor with your toes and you’ll feel the power in your calves for sure.
The pattern that I follow for squat jumps is as follows:
- 10 reps slow jumps.
- 10 seconds rest.
- 15 reps fast jumps.
- 20 seconds rest.
- 20 reps high jumps.
- Final rest.
I’d suggest you start with 5 reps and follow the rest pattern accordingly if you are an absolute beginner.
Repeat this drill before every basketball workout and you’ll surely improve your low-core strength.
The Tuck Jumps:
Not feeling enough power with the traditional squat jumps? Try the tuck jumps, which is basically a more advanced jumping style compared to the one we mentioned above.
Here’s how to make a perfect tuck jump:
Push your feet wide apart and jump vertically. As soon as your feet leave the ground, push them as higher as you can. Land on the floor using your natural feet posture and repeat the jump without any break.
Tuck jumps suit the players who cannot jump higher with a basketball in their hands. Trying this particular exercise will surely improve their leg power enough for an efficient vertical jump.
The pattern for the tuck jumps is as follows:
- 10 reps.
- 5 second rest.
- 5 reps.
- 3 seconds reps.
- 10 reps.
- Final Rest.
Don’t rush yourself into increasing the reps as Tuck Jumps require immense stamina and a powerful physique. Don’t try this if you are suffering from a leg injury already.
We are finally left with the depth jumps. It’s kind of a new drill for the basketball athletes. However, it works perfectly when you have to increase your jumping power.
Here’s the trick: take a normal box or a 2 feet tall table and stand on it as you do normally.
Step on the ground with your right leg using the toe and as soon as you do it, jump with full force whenever your second leg touches the ground.
Repeat this exercise with the second leg and it will count as one repetition.
Moreover, follow this repetition pattern to gain more power than expected:
- 10 reps (both legs)
- 10 seconds rest.
- 5 reps (both legs)
- 15 seconds rest.
- 3 reps (both legs)
- Final Rest.
Developing a Habit of Jumping:
I have this weird habit of jumping as I walk around alone. I usually try to touch a light bulb or ceiling fan whenever I’m alone in my room.
I don’t know about others but it has significantly improved my vertical jumping power.
So, what I want is that you guys should develop this habit of jumping casually at least 5 to 10 times a day.
Try it out and you’ll thank me later for sure.
It’s better to make a workout routine of mixing the drills I’ve mentioned above. You could try a mix of three different exercises one day and repeat the other drills the other day.
Mind you! It all depends upon your consistency and will power to improve your jumping. None of these drills will work if you are inconsistent.
Be consistent, hustle, and develop a habit of jumping casually and I assure you that you’ll be able to reach above the hoop within a month.