Jumping ability is a great indicator of your athletic ability. Leg strength, speed and agility all translate from your jumping ability.  To be able to jump high is a great advantage in basketball, to grab a rebound, elevate for a jump shot or block a shot.  So a basketball workout to jump higher should be a staple in any off season training program.  So how can you increase your jumping ability with a basketball workout? When you break it down to physics, it’s pretty simple. It’s a strength to body weight ratio that allows you to jump higher.  Here are some simple ways to increase your jumping ability.

 

 

a) Decreasing your body weight

b) Increase your leg strength

c) Increase your leg muscles neuromuscular efficiency

 

Generally speaking not a lot of athletes are in the business of losing weight, so increasing leg strength and neuromuscular efficiency should be the main focus in your basketball workout. Now let’s go back to that strength to body weight ratio. If you’re a decent high school athlete you should be able to parallel squat at least 1.5 times your body weight. Elite athletes should be parallel squatting 2 to 2.5 times their body weight. If you’re not in this ratio range you better hit the weights and start doing a strength training basketball workout. If you are squatting in these ranges and you don’t have the jumping ability you should, it’s probably a neuromuscular efficiency issue. Meaning your muscles are not contracting fast enough. This can be remedied by doing reactive training or plyometrics. These types of exercises teach your body how to contact your muscles with maximal force and speed.  Here are some basketball workouts that will increase leg strength and neuromuscular efficiency.

 

 

Strength Training

 

Squats, lunges and step ups will increase overall strength of your leg muscles. Your leg strength will obviously play an important role in how high you can jump.

 

Elastic Equivalent Training

 

This would be to super setting a strength exercise with a reactive exercise. Squats followed by squat jumps, lunges followed by lunge jumps and step ups followed by power step ups will bridge the gap between strength and power as well as increasing neuromuscular efficiency.

 

Reactive Training (Plyometrics)

 

Squat jumps, lunges jumps and power step ups will increase the rate of contraction and neuromuscular efficiency of the leg muscles.

 

 

The theories of basketball workouts to jumping higher simply involve an increase strength and neuromuscular activity. With the right basketball workout program and dedication, you’ll be jumping higher and quicker than ever before.

 

Article Title:   The Basics of Basketball Workouts to Jump Higher