Increase Your Jumping Ability

[Carole Taylor]

One of the most demanding abilities that a basketball player can have
is the ability to jump higher than the average person. Without a
heightened jumping ability, you may miss a lot of goals. Additionally,
rebound shots are almost out of the equation. Contrary to popular
belief, you do not have to be 9 feet tall to be able to jump well.
There are many ways that you can make up for your shorter build,
without wearing stilts. It's actually a pretty simple concept.
The best thing that you could possible to to increase your jumping
ability is to add some exercises to your current regimen that target
your legs. The muscle in your legs provide 98% of the force that is
required for you to jump high. You need to build your flexibility and
strength in your legs. You also need to teach your nerves and muscles
to respond on a whim.
For flexibility, you focus on your hamstrings and the inner thigh
muscles that surround them. The best exercise for both of these areas
is a hyper extension. Basically it is kind of like a leg lift, except
you are extending your legs out to the sides instead of bending at the
knee. If you perform this exercise correctly, you should notice a bit
of tingling or slight burning in your hamstring area. Be careful not
to get too carried away; you will pay for it the next day when it
hurts to walk. You should also think about adding slow lunges, which
will stretch your thigh muscles as well.
For strength, you should focus on leg lifts, squats, and calf raises.
All three of these exercises can provide strength building exercise to
your legs. The key is to use weights whenever possible. You should
start out with less weight in the beginning and work your way up as
your muscles acclimate to the weight.
For nerve/muscle interaction and response, you should be doing some
plyometric exercises. These exercises are more like different types of
rapid jumps. They help teach the nerves in your legs to respond better
to quick muscle movements.