Overview
Improving a vertical leap in basketball is one of the most important things a player can do to improve his overall game. No sport puts more emphasis on a player's ability to leap vertically than basketball. A well-thought-out and disciplined vertical leap workout program can add inches to your vertical leap in a matter of nine weeks.
Step 1
Plan vertical leap workouts for three days per week. Try to schedule these for days when you don't have hard basketball practices. If these workouts fall on basketball game days, do the workout after the game. Always rest the day after a vertical leap workout.
Step 2
Start with a basic basketball hoop jump. Stand beneath the basket with both feet flat on the ground. Bend your knees and leap as high as you can vertically. Try to grab the basketball hoop rim. Do this 10 times in a row, stopping completely between each rep. Do one set of these for the first three weeks. Increase to two sets for three more weeks. Do three sets for the following three weeks.
Step 3
Perform the "no arm leap." Stand straight up with both hands on your head. Jump straight up while raising your knees high so that they touch your chest. Keep your hands on your head throughout the leap. This is one repetition. Do 10 reps for the first three weeks. Do two sets for the next three weeks. Perform three sets for the final three weeks.
Step 4
Start at one end of the basketball court and lunge forward on one knee. Hop upward and forward with your lunging foot, then switch legs in midair. Repeat the process on the other leg. This is called the "alternating hop." Do this from one end of the basketball court to the other. For the first three weeks, do one length, then two lengths the next three weeks, and three lengths the final three weeks.
Step 5
Begin at one end of the basketball court and sprint at 3/4 speed toward the other side. Increase to full speed at mid court. Turn around without resting and do it again on the way back. These are called "accelerations." Do a single back and forth for the first three weeks, two laps for the next three weeks, and three laps for the final three weeks.
Step 6
Finish with the "sideways jump." Pick a line on the basketball court and stand on one side, facing down the line. Jump high sideways over the line, then back. (Jump with both legs at the same time.) Do this 10 times in a row. Do one set of these for the first three weeks. Increase to two sets for three more weeks. Do three sets for the following three weeks.
Improving a vertical leap in basketball is one of the most important things a player can do to improve his overall game. No sport puts more emphasis on a player's ability to leap vertically than basketball. A well-thought-out and disciplined vertical leap workout program can add inches to your vertical leap in a matter of nine weeks.
Step 1
Plan vertical leap workouts for three days per week. Try to schedule these for days when you don't have hard basketball practices. If these workouts fall on basketball game days, do the workout after the game. Always rest the day after a vertical leap workout.
Step 2
Start with a basic basketball hoop jump. Stand beneath the basket with both feet flat on the ground. Bend your knees and leap as high as you can vertically. Try to grab the basketball hoop rim. Do this 10 times in a row, stopping completely between each rep. Do one set of these for the first three weeks. Increase to two sets for three more weeks. Do three sets for the following three weeks.
Step 3
Perform the "no arm leap." Stand straight up with both hands on your head. Jump straight up while raising your knees high so that they touch your chest. Keep your hands on your head throughout the leap. This is one repetition. Do 10 reps for the first three weeks. Do two sets for the next three weeks. Perform three sets for the final three weeks.
Step 4
Start at one end of the basketball court and lunge forward on one knee. Hop upward and forward with your lunging foot, then switch legs in midair. Repeat the process on the other leg. This is called the "alternating hop." Do this from one end of the basketball court to the other. For the first three weeks, do one length, then two lengths the next three weeks, and three lengths the final three weeks.
Step 5
Begin at one end of the basketball court and sprint at 3/4 speed toward the other side. Increase to full speed at mid court. Turn around without resting and do it again on the way back. These are called "accelerations." Do a single back and forth for the first three weeks, two laps for the next three weeks, and three laps for the final three weeks.
Step 6
Finish with the "sideways jump." Pick a line on the basketball court and stand on one side, facing down the line. Jump high sideways over the line, then back. (Jump with both legs at the same time.) Do this 10 times in a row. Do one set of these for the first three weeks. Increase to two sets for three more weeks. Do three sets for the following three weeks.
