Jump Higher For Basketball
If you are interested in basketball, then I am sure you have wondered "How Can I Jump Higher for Basketball?" Many players see basketball stars like Michael Jordan and others that make it look easy. There are two types of jumpers in the game, which are actually broken down into the categories of leapers, (which are those that get a running starting and jump), and the vertical jumpers, (those that can explode upward with a thrust). Both are highly effective in different circumstances.
The predominant set of muscles used in both types of jumpers, are the Quadriceps, which account for 65% of the jump in vertical jumpers and 50% in leapers. The remaining muscles are hip, calves, hamstrings and arms split fairly evenly. The strongest vertical jumpers have strong thigh and calf muscles. Vertical jumpers also have strong "fast-twitch" muscles, which are those that control the impulsive or explosive jumps.
A good diet is necessary for strong muscles, so you need to be sure to get plenty of protein, high in chicken or turkey with some red meat. You also need plenty of water, multivitamins and supplements for strong joints. Carbohydrates are helpful for the energy for your workouts.
Stretching is an important part of every workout. Be sure you stretch calves, thighs and hamstring muscles gradually, so that you don't "pull" a muscle. Usually 5 minutes before and after a workout is a good idea.
You should plan to work out every other day to strengthen the leg muscle groups with jumping exercises, adding weight resistance such as exercise bands or weights. Jumping rope at least three times a week is good aerobic exercise that builds the leg muscles. Exercises such as squats, jumps, calf raises, lunges, leg presses are good to alternate with jumping exercises such as one arm jumps, one leg hops and stair jumps.
You will need to be consistent with daily routines showing the quickest improvements in vertical jumps, as the thigh muscles become stronger. Try to keep your workouts around an hour or less. Increase reps on jump exercises and weight resistance on the strength training portion, (do not increase, only weights) when you do not "feel the pain". To build muscles, they have to be pushed slightly above their current capacity constantly, so this should be ever increasing as you build muscle tone.
When is comes to building the fast-twitch muscle groups, it is often better to do so with lighter weight and faster, repetitive exercises to build bulk. Strong vertical jumpers may be genetically inclined to have more fast-twitch muscle fiber; however, it is possible for anybody to become a great jumper when they are able to bulk the amount of fast-twitch muscles they have.
The best answer when it comes to "How Can I Jump Higher for Basketball?" is bulk up those fast-twitch muscles by focusing your workouts on building a strong thigh muscle group, first and foremost, and the rest of the leg muscles will benefit, as well.
The predominant set of muscles used in both types of jumpers, are the Quadriceps, which account for 65% of the jump in vertical jumpers and 50% in leapers. The remaining muscles are hip, calves, hamstrings and arms split fairly evenly. The strongest vertical jumpers have strong thigh and calf muscles. Vertical jumpers also have strong "fast-twitch" muscles, which are those that control the impulsive or explosive jumps.
A good diet is necessary for strong muscles, so you need to be sure to get plenty of protein, high in chicken or turkey with some red meat. You also need plenty of water, multivitamins and supplements for strong joints. Carbohydrates are helpful for the energy for your workouts.
Stretching is an important part of every workout. Be sure you stretch calves, thighs and hamstring muscles gradually, so that you don't "pull" a muscle. Usually 5 minutes before and after a workout is a good idea.
You should plan to work out every other day to strengthen the leg muscle groups with jumping exercises, adding weight resistance such as exercise bands or weights. Jumping rope at least three times a week is good aerobic exercise that builds the leg muscles. Exercises such as squats, jumps, calf raises, lunges, leg presses are good to alternate with jumping exercises such as one arm jumps, one leg hops and stair jumps.
You will need to be consistent with daily routines showing the quickest improvements in vertical jumps, as the thigh muscles become stronger. Try to keep your workouts around an hour or less. Increase reps on jump exercises and weight resistance on the strength training portion, (do not increase, only weights) when you do not "feel the pain". To build muscles, they have to be pushed slightly above their current capacity constantly, so this should be ever increasing as you build muscle tone.
When is comes to building the fast-twitch muscle groups, it is often better to do so with lighter weight and faster, repetitive exercises to build bulk. Strong vertical jumpers may be genetically inclined to have more fast-twitch muscle fiber; however, it is possible for anybody to become a great jumper when they are able to bulk the amount of fast-twitch muscles they have.
The best answer when it comes to "How Can I Jump Higher for Basketball?" is bulk up those fast-twitch muscles by focusing your workouts on building a strong thigh muscle group, first and foremost, and the rest of the leg muscles will benefit, as well.
