Jump Higher Man
The jump manual discusses how diet and exercise are the two most important factors in the sport of basketball when focusing on trying to jump higher. There are many workouts that a basketball player can work on that will help them strengthen up he muscles they need to make those huge vertical leaps needed for the game of basketball.
To help increase an individuals vertical jump, the dorsi-flexor muscles need to be exercised well. One of the best workouts to help an individual jump higher helps strengthen these muscles. You begin by standing before a raised surface such as a stair. Next, you will try to stand on the raised surface with only the balls of your feet.
Lift your feet off of the ground and do not allow any or as little as possible to touch the ground, which means only the balls of your feet are holding you up. The rest of your feet need to hanging off the back edge of the surface in the air. Continue trying to balance yourself as long as you can in this position. Then slowly lower yourself to the ground. As many times as you can, try to repeat this exercise.
At first you will be able to do this exercise with both feet at once for better balance. However, as time goes on you will be able to do it with each foot individually while the other foot is suspended in air. Begin this exercise slowly at first for the extra balance until you get the hang of it. Once your muscles strengthen, then you can increase your pace, but be patient because it will take time. One great place to begin working on this exercise is stairs that has railing since you will be able to use the railing for balance.
Another exercise that is an important component in your workouts towards jumping higher is the squats. They can increase your vertical explosion since they will work many of your muscles at once while strengthening your entire leg. Squats will work your quads, glutes, and hamstrings, as well as your rear thighs and butt. Squats will even strengthen the calf and shin see the jump manual for more.
Begin your squats by standing in front of a chair with your feet parallel and apart about hip-width. Inhale as you bend your knees and lower yourself while maintaining your feet position. Prior to touching the sit begin exhaling and raise yourself back up slowly. Make sure your knees never go outside of the line of your toes. Always keep your back nice and straight.
Once you have completed ten or fifteen squats then you can do them without the assistance of the chair. When you feel you are ready, then introduce weights into your squat workout by beginning with either a ten pound or twenty pound dumbbell. Continue progressing your way to higher weights as your confidence and strength builds as discussed in the jump manual.
The jump manual discusses an exercise implemented by many coaches to work out their teams known as the suicide sprint. This exercise greatly increases an individuals jumping potential by strengthening every muscle within the leg. You start at the baseball and run fifteen feet. Stop. Stoop and touch the ground with your fingertips. Straighten up and sprint back to the baseline.
You are to gradually increase your distance each time by fifteen feet until you have covered at total distance of ninety feet. The suicide is one of the most popular workouts to jump higher and is explained in detail in the jump manual.
