What can i do to Really improve my Jumping??

Question

I do not have access to a gym, so i need exercises to do around the house..or outside. Anything to help my jumping. Please & Thank you

Answer 1

start jogging during this do 30 to 50 yard sprints.....practice jumping with both hands going up too

Answer 2

I increased my vertical by about 6 inches just on this.

Do LOTS of jump ropes...very inexpensive and VERY effective. Also run sprints, this will help in your muscle endurance and "explosive" capabilities that are required for jumping. Also find a metal box or something STURDY to jump onto, the height of it depends on your capabilities, you will want to jump (with both feet, from a standing position, feet together) onto the object, landing with only toes on it, then drop down. Also get a medicine ball, ankle weights, and/or a parachute (look them up on eastbay). Also hopping over cones, forwards, backwards, side to side...do it all.

Do everything till it burns so bad you can't do anymore...then force yourself to do one more. That is what my coach always told me (I played college ball)

There are programs you can buy that are extremely effective. Air alert is one of THE best programs to use when trying to increase your vertical.

Once you develop a workout, STAY with it. Also remember that your vertical will actually decrease for a little while before it increase and don't expect huge increases in a short amount of time. It took me a while to get my vert 6" higher.

Don't quit....dunking is fun ;]

Answer 3

Just Simply Jump and Make Squats

Answer 4

The best training for improving leg strength and your vertical jump is called "explosive" training. Many NBA players use it and other Athletes who require leg strength. As the name suggests its a very fast paced movement.

The following exercises do not require a gym.

Squat Jumps: Set yourself up for the basic squat position, lower yourself parallel to the floor, hold and then explode straight up leaving the floor and thrusting your arms upwards. As you land bend your knees back into the squat position and explode again. Continue for 3 sets of 8 repititions. (or what you are comfortable with)

Russian Lunge: (Essentially lunge jumps, similar to squat jumps but in the lunge position.) Place one foot 3 feet in front of the other and lower your body until your foward thigh is parallel to the floor. Quickly push yourself backup and spring off the floor, landing with the opposite leg foward. As soon as you land, lower yourself back into the lunge position. That's one rep. Then repeat. (This exercise is in fact used by Dwight Freeny of the Colts)

Once you find the exercises easy hold dumbells or wear a weight vest to increase the resistance.

Anything fast paced and explosive that causes stress in your leg muscles will aid in improving your leap. Other basic exercises like calf raises are also good.

Also, simple jumping exercises to improve futher is by doing a consecutive jumping drill. Begin by jumping as high as you can off both feet. Your hands should be above your head and rotating to help you jump high. As soon as you land, go right back up. Repeat this twenty-five times. Next, jump twenty-five times off your right foot, then twenty-five times off your left. Keep your hands up and go up as quickly as you can after landing. Next, jump twenty-five times bringing your knees to your chest. You can now bring your arms down in order to maintain balance, but continue jumping as quickly as possible. Then jump twenty-five times trying to kick your heals into your rear end. Finally, perform twenty-five Jerry Wests. A Jerry West is a jump in which you bend forward at the waist extending your arms at forty-five degree angles. Try to touch your fingertips to your toes.

Personally i don't like things like the leg press and other machines. though everything i just metioned and free weight exercises i find work the best but you won't really need weights for the exercises I mentioned until you really start to get stronger.

For further exercises for improving your jumping abilities I would advise you go to nike.com and follow the links for Nike SPARQ Training. It's in both the Basketball and Football sections. The training program is great, and the videos explain everything. This will give you exercises that will aid more in the overal jumping ability, compared to vertical jump.

Hope Iv'e helped