how to increase jump in basketball?
971472
Understand that your muscles do have a limit; but that you can maximize your potential as you properly train, condition, and push yourself. \nFocus on building your calf muscles and quad muscles in your legs. These are the primary jumping muscles. \nStart small. When you choose a workout and get started, one of the most common problems is to overdo your first workout and you'll hardly be able to walk the next three days. Start small, and work your way up. It is much better in the long run. \nExercise during normal activities. You don't have to make a big deal of it. focus on using those muscles as much as possible during everyday life. Walk with a toe-heel style, instead of flat-footed. You'll notice a huge difference right away. \nDo exercises to improve jumping:\n\nMini hops: jump a little off the ground, over and over without hopping. Jump rope is great for this. \nSquats - these help to stretch and strengthen at the same time. \nCalf raises - these are a major work out. They don't seem too hard, but if done thoroughly, they can make you unable to walk for a few days. Start with just a few dozen, then as you feel capable, add more and more. It is not uncommon to do 200+ when you are in great shape. Do both feet at the same time to start, then as you are able, balance on one foot and do them with all your body weight for maximum effect. \nWalk or run on tip toes for 30 minutes. \nStand in 1 spot on tip toes for 5 minutes. \nStart stretching at least 3 times a week, working mostly on the hamstrings, quads, hip-flexors and glutes. Simply use a towel to stretch your given limb to its comfortable limit for 10 seconds, then from the same angle pull/contract against the stretch for 10 seconds, relax and go back into the stretch. You should be able to easily improve range of motion, as this type of stretch tricks the body into giving up more flexibility! Repeat this sequence again one more time at the improved range. Stretch only after your work-outs, as research indicates stretching before an event or work-out actually decreases power output. \nSuck in your stomach with a deep breath; try to imagine sucking into the spine. Hold this position for 20 seconds. repeat 4 more times. Do these 3-4 times a week to reap the performance rewards and the appearance of a slimmer waist, as the internal organs wont sag! This builds up the transverse abdominal wall. \nTry walking around on your heels without letting the ball of your foot touch the floor. This will help to strengthen the tibalis anterior (commonly referred to as dorsi-flexors). \nGet a small jogging trampoline; if not a makeshift ramp about 6ft. in length may do. Next you need a target that you jump at, like a basketball hoop. What you do is place the trampoline 1-2 strides away from the goal, run and make your last step before you plant to jump a stride off the tramp (note: you're not doing actual jumps off the mini tramp). This will overspeed your run just before the actual take-off, making your legs jump quicker as well! When done correctly, you will make a noticeably higher leap! This is what you will gain when you teach your muscles to move faster through the jump. \nLoad your body with some weight before jumping, like jumping with a medicine ball. What happens is that your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight, because you are now using more of them! \nYou can also try the "unloading jump". Grab a pair of 10lb dumbbells (or any weight), hold them at waist level, quick step up to the rim to do a rim jump (counter movement jump); at the peak of crouch just before you would take off for the rim, drop the weights and blast off. The science behind this method is that when you load the eccentric contraction with more weight than the concentric (jump), you will be able to create more force. One set of 5-10 reps with this new drill will give instant as well as
928360
well your lucky because I play basketball.you can not jump over the free throw line,bend your knees ,hold the ball tight,keep your  eye on the sqaure on top of the hoop and just shoot.simple as that.I had a game today so you are really lucky!
840622
First and foremost, don't believe Mike M., I think he's on something.\nNow, back to your question, 35" is actually good. The problem is your height. Your vertical leap is higher than about 60% of the NBA but they are 12" taller than you. Just think about it, you can grab the rim, so that means if someone 6'8" has exactly the same vertical leap as you, they would be a foot over the rim. \nOn to question #2, no buying a jump rope will not help you jump higher. It will help you mostly with endurance and stamina, but not very much in jumping. If you wish to jump higher I would suggest steps or boxes. Up and down. Do not let the the heels of your feet touch the ground. When you jump up, land on the balls of your feet and drop back down. As soon as you hit the ground, explode back up. Make sure you use your arms. When I say explode, I mean explode, overexagerrate. Hard and with power. If you start felling it and you need to rest, you rest up on the box and not on the ground. Each time you hit the ground you jump back up, if you don't think you can do that, then don't even jump down. Do it for 30 seconds no stop, starting with about 3 sets, 3 times a week. If you lift weights, do toe raises. You can stand with the weights on you shoulders or sit with the weights on your knees, either method will work.\n...Lastly, the highest vertical leap in the NBA is Nate Robinson at 46".
660669
squats, lunges, calf raises etc.\n\nthey also have shoes that you can purchase that will increase your jump from I believe 6-12 inches....they have a large pad on the front/bottom of the shoes which forces you to use your calves and quads...
761364
stretch become more flexable, make you leg muscels stronger to add height to your jumps, and learn some tumbling like cartwheels and round offs stuff like that
602785
This link is comprehensive and should answer most of your questions:\nhttp://www.ehow.com/how_5634_increase-vertical-leap.html
617533
Stand under a basket jump straight up, about 25 times at a time... do as many reps as you can...see how high you can get on the net... then do some other stuff, like practicing your shooting or dribbling... then do it again, jump as high as you can with both hands up, do it 25 times... as you do this, your legs will get stronger, and your stamina will improve as well...(doing it under a basket will allow you to guage your progress as you get closer and closer to your goal).\n\nJump rope a lot too... this helps build your legs, and your stamina as well...\n\nDon't mess with ankle weights UNLESS A DOCTOR TELLS YOU IT'S OK...your joints aren't used to that, so even if you use them, you'll have to build up gradually.  Don't listen to anyone who tells you how much ankle weights did for them, or for their cousin, or for their next door neighbor... every body is different, you should check with a doctor or trainer to see how ankle weights might be used as some point.\n\nWith three years left to achieve your goal, you should be able to do it... don't let anyone tell you that you can't... well, I guess you can't stop them from telling you that, but just don't listen to them... it's easy to sit on the sidelines and criticize, and tell everyone that what they're trying to do is impossible, but people who do that end up never amounting to anything...\n\nGood luck to you!\n\nbtw, talk to you coach about this goal of yours as well... he/she should be glad to help... tell them about the ideas from the answers on this page (don't need to tell where you got the ideas) and see what he/she says...
248535
Plyometrics is the answer.  The best way to jump higher is keep on jumping, but in a way that will work you out.  Here is a great site with animations:\n\nhttp://www.sport-fitness-advisor.com/plyometric-training.html
654429
First of all, it's great that you're out there playing every day after school... you'll never get better by sitting at home playing NBA 2K6 or whatever the latest version is.\n\nThis might not be easy (but few things that are worthwhile ARE), but ask the coach to show you some drills you can practice to improve the weaker aspects of your game... \n\nBelieve me, it is in the coach's best interest to help you improve, since you'll eventually be playing for him (we hope!).\n\nIf you're an exceptional rebounder, that's great! There are way too many players out there who don't play a good all around game because shooting is THEIR only skill. And they're a dime-a-dozen. \n\nCoaches consider good rebounders to be worth their weight in GOLD!  Forget Dennis Rodman, ever hear of a guy named Bill Russell?\n\nIf shooting is the weakest part of your game, then practice your shooting...\n\nBut don't worry about practicing 20 foot shots... if you're going to be a center, you need to be a proficient offensive player around the basket. Ask the coach to show you the proper way to shoot turn around jump shots in the low post position. \n\nAlso, work on being able to shoot with EITHER hand. If you can shoot with either hand while you're in close to the basket, it'll be a HUGE advantage for you in game situations. This way, you'll be able to shoot no matter where you are in relation to the basket (sometimes, you'll find that the only way to get a shot off is by shooting with your "off" hand, especially under the basket, in traffic). This will also enable you to get a lot of shots off without having them blocked.\n\nBut as I said, don't worry about outside shots, you can practice those once you get proficient around the basket (and they'll come easier once you develop a bit of a touch).\nBut DO practice free throw shooting. If you become a good offensive player around the basket, you'll find yourself at the free throw line more than you think. Especially if you're a good offensive rebounder!\n\nAsk the JV coach to work out with you one time after school...he'll be able to tell what your strong and weak points are, and then give you some exercises to improve your weak points. \n\nThe earlier post was also correct about upper-body strength. You will NEED this big time as a center.... the coach can put you on a weight workout routine (probably every OTHER day, not every day), but make sure you stick to what he tells you, and don't cheat, because you'll (all together now, kids) ONLY BE HURTING YOURSELF .... very good, kids.\n\nAlso, DO run a lot... but rather than running a mile every day (not that there's anything wrong with that), work on sprints.  \n\nBasketball is not a marathon, it's a game of starting and stopping. And it's the starting and stopping that tends to wear you out, especially if you're a big guy. \n\nIn practice, basketball teams run what they call 'suicide' drills... in this drill, which is a running drill, the players line up along one of the end lines... they then do the following:\n\n1) run and touch the nearest foul line (or a spot on the floor even with the foul line, this way the players can be spread out more)\n\n2) Run back and touch the starting line (end line)\n\n3) Run and touch the mid-court line\n\n4) Run back and touch the starting line\n\n5) Run and touch the foul line at the other half of the court\n\n6) Run back to and touch the starting line\n\n7) Run to the far baseline on the other end of the court\n\n8) Run back and cross the starting line.\n\nIf you don't have an actual court available, you can do this in your yard, or in the street (make sure there's not too much traffic of course!).\n\nThe distances to these points are: 15 feet to the nearest foul line, 47 feet to the mid-court line, 79 feet to the foul line furthest from the starting line, and 94 feet to the other end line.  And if
1001400
Drive more often. Work on your jumper... Drive more often.
365249
Its probably better that you have a bigger ball since holding onto the ball is THE most important thing when going up to dunk, without a ball, no dunk. It will help you when you get a smaller ball, you will be able to hold on to it easier. Actually for jumping ability I got the Better Basketball videos, I don't know If you've seen them on TV, but they helped me get my 22 inch vertical to a 34'. Lunges and Leg weights helped me
207732
like you said, your still a kid. Micheal Jordan wasn't able to dunk as kid either, just keep working on it and it will come. do squats and calf raises, by the summer you'll be able to jump alot higher.
1178945
chance for you there. Start out with squats, dead lifts, calf raises. That should work all your leg muscles. If you need more, do lunges and other auxiliaries. Weight training helped me a lot for my jumps in basketball. Especially for two footed jumps like for rebounding.\n\nOnce you've gotten better you have to specialize on speed. It's easy with calf raises: go up really fast, down slowly. If you carry extra weight don't stretch you joints all the way, but you can't do that with your ancles anyway.\n\nFast sqats are nice too: You take almost as much weight as you take with regular sqats only you start out really fast. That does not mean that you move upwards really fast (because of the weight) but it is important that you practice activating your whole strength at once. Even more than with regular squats watch out for your back and start out easy until you are used to it.\n\nDead lifts are important to keep the balance. You might get your hamstrings and glutes sore, or even sprain them if your sqads are much stronger. Don't do dead lifts too fast though.\n\nBesides that jump and run. Only that too much jumping can hurt your joints. That's why I like weight training in a controlled environment for part of my exercise.
178571
I have a friend who is white and 5'9'' and can dunk a tennis ball. By the time he finishes his jump program he'll be able to dunk real basketball. Here's what he did: he got Air Alert III and followed it religiously. I have tried it, and all you do is simply jump--alot! I would seriously look into it if I were you. You jump as high as you can (leaps), you jump on your tiptoes (burners), you put one foot on a chair, jump up, and then switch (which works your quads). Once a week you grab a pillow and do squat hops, where you squat down and hop up and down for a minute. \nHope this all helps...
152756
Assuming your talking about Basketball...\nLay on your back and "shoot" the basketball up in the air with little or no bend of your arm. Try to make the shot as straight as possible and have the ball land back in your hands without moving. I did this when I was playing B-ball back in High School. Did the trick with strengthening my wrist as well as control.
238317
If you are taking longer shots toward the basket, then you will want to learn a jump shot. You jump then shoot the ball before you land. One hand holds the ball steady and the other pushes it toward the basket. You will also want your hand that pushes the ball to fall down giving the ball a rotation. \nIf you are taking higher percentage shots or shots closer to the basket, you will want to learn how to do post up moves. Plant your pivot foot (the foot you can't move) Depending on what foot you hold use the other foot to maneuver around your opponet and make a move for the basket. \n\nYou can also gain position on your guard by backing up toward the basket and then turn and shoot a quick jumpshot, or if you are close enough bank it off the glass for a layup.\n\nLayups are very important in basketball. You must be able to lay the ball on the glass so that it falls right into the basket. It is the highest percentage shot that can be done besides the dunk.\n\nWhen you pass the ball you want to either bounce it to a teammate or throw it. These throws need to be at least chest high. If you bounce it make sure that you aren't bouncing it from too far a distance.\n\nDribbling the ball is very important. You can't move down the court or anywhere on the court without dribbling the ball as you walk or run. If you pick up the ball after dribbling you can't start dribbling again. If you do it is called a double dribble and will result in a turnover to the other team. \n\nIf you catch a pass from someone you can move one foot and the other becomes the pivot. You can dribble anytime you want to even after using your pivot as long as you haven't dribbled yet.\n\nHave fun practicing! :) Watch the NCAA tourament and you will learn alot about ball handling and plays that can be run. Pick and Roll, Give and Go. All these things you should be able to watch and get a better understanding for. :)\n\nHope some of these things helped :)
115110
Tip: Standing Jump and Reach\nThe standing jump and reach:1-Start with feet shoulder width apart, body straight up and down.2-Squat slightly, explode upward, reaching toward a target or object.3-Take no steps before jumping again.4-Repeat for 1:00, rest 1:15, go again. Do 3 sets.\n \nTip: 90-Second Step Jump\n1-Stand at the side of the step, feet shoulder width apart. 2-Jump onto the step, quickly jump off step on other side.3-Repeat the process in the opposite direction.4-Begin at 30 seconds, and work your way up to 60 and finally 90 as you feel more comfortable. 5-Rest 15 seconds longer than you jumped, doing sets of 3.\nTip: Two-Foot Ankle Hops\nHere´s how to do the two-foot ankle hop:1-Stand with your feet shoulder width apart, your body straight up and down.2-Using only your ankles, hop continuously in place.3-Extend your ankles to the maximum range with each jump.4-Continue for one minute, rest 1:15, then go again. Do 3 sets.\nTip: Bleacher Sprints\nA good way to improve quickness and jumping ability is to utilize bleachers for running. This can be done on a small set or a large set. Beginners - may want to start on a small set and run up and done 3 times. Intermediate - needs to try to complete a large set of about 15-20 bleachers 3 times. Experienced - players need to complete a large set of bleachers of about 20+ bleachers, skipping every other step. Every level should take 30 second break and complete at least 3 sets.\nStart with a warm up, including a light jog, stretching, big arm swings and side-to-side movements for 10-15 minutes, and then move on to the plyometric routine.