Double Vertical Jump Basketball. A significant vertical jump is an asset that all of your players should have. It will assist your team in gaining more blocks, rebounds, and steals. It will also allow a few (or even many) players on your team to dunk the basketball, which can boost your team’s confidence and enthusiasm, as well as make the game a lot more fun!
How to Take Your Vertical Jump Measurements
‘You can’t improve what you can’t measure,’ as the saying goes.
- The first step in enhancing your vertical jump is to determine your current starting point so that you can track your progress.
- You’ll need a ladder, another friend to assist you, and either a permanent marker as well as chalk.
- Consider a wall or pole that is tall enough that you can’t touch the top when you jump.
- Stand next to the pole as well as the wall and extend your arm as far above your head as you can. This is your reach while standing. Mark your standing reach with a piece of chalk or a permanent marker, whichever you prefer.
- Jump but also touch as high up the wall as well as the pole as you can from a standing start. You’ll need a friend to keep an eye on you and track where you touch so there’s no confusion. Get a friend to climb the ladder as well as mark the spots on the wall where you were able to reach.
- Figure out how far between your standing and jumping reaches are. Your latest vertical jump is as follows.
How To Double Vertical Jump Basketball
Here are the ways that can help you to Double Vertical Jump Basketball easily and quickly!
Warming up your muscles is essential before stretching or engaging in strenuous physical activity. I suggest jumping rope for a few minutes to warm up your muscles and increase blood flow to them.
The program is divided into three distinct phases, each lasting four weeks. This is because your muscles might very well adapt to the intensity of the exercise as you progress through the program, so we must keep increasing the workload to maintain your vertical jump.
Do the routine every other day to allow your body to rest between workouts. This means that you will train four times per week in week one, three times per week in week two, and four times per week in week three. This amounts to 11 workouts per phase for just a total of 33 workouts in the program.
In addition, you will take one week off between every phase of this program to allow your body to fully recover. To become stronger and more explosive, you must enable your muscles to fully repair.
Intervals of Rest
Double Vertical Jump Basketball: Rest for one minute between each set. If possible, keep a stopwatch with you while doing these workouts.
Keep Track of Your Progress
Make note of how far you’ve come at the end of each rest week. It will be difficult for your players, but emphasize that if they truly want to see results, they should wait till the end of the rest week.
Exercises for double Vertical Jump Basketball
- Jumping Rope – The only item of equipment used in the program is a skipping rope. If you don’t have one, a length of rope will suffice. If you don’t have a piece of rope, jumping up and on the spot without much knee bending will produce a similar result. Jumping rope entails holding a rope with both hands and continuously swinging it around your body.
- 4-Corners – Imagine four dots in a square shape, 15 to 20 inches apart. To finish 4-corners, hop around the square clockwise, attempting to land on each dot for the needed number of repetitions. One repetition consists of four jumps as well as completing the square.
- Single-Leg 4-Corners – The same as 4-Corners, but done on one leg.
- Squats in Slow Motion entail standing with your feet shoulder-width apart. Lower yourself from this position to a deep squat, trying to make sure your heels are level with the ground. Hold for two seconds before gradually returning to the starting position. The descent and ascent should each take 4 seconds. Keep your head up as well as your back straight throughout the entire exercise.
- Tuck Jumps entails sliding down into a comfortable squat and afterward jumping as high as possible while bringing your knees to your chest.
- High-Reach Jumps are similar to tuck jumps in that you reach as high as you can instead of bringing your knees to your chest. This is best done under a basketball hoop or near a wall so you can see how much lower your reach gets as you tire. Attempt to maintain the same height throughout all repetitions. It’s fine if you don’t have anything to compare yourself to. Simply jump as far as you can each time.
- Lateral Jumps – Lateral jumps are best performed over a line or with a stick. They consist of having to stand parallel to the line on one side as well as quickly jumping sideways back and forth over the line on the other. Over and over again equals one repetition.
- Single-Leg Lateral Jumps – The same as lateral jumps, but only on one leg.
- Alternating Lunge Jumps – Take another step forward with your right foot but one step back with your left foot from a normal standing position. This is where you’ll begin. Jump as far as you can in the air from this position and switch leg positions.
- Straight Leg Calf Jumps – Jump up and down in the exact same spot without bending your knees. You won’t get very high off the ground, and all of the movement will be done by the ankle, which will function as the calf muscle.
- Toe Raises – Stand up occasionally, then raise up onto your toes. Lower yourself back down. Don’t rock back and forth; instead, move slowly (but steadily). If you have access to stairs, this can be improved. Okay, enough of that. This is the program you’ve all been looking forward to.
That’s all about Double Vertical Jump Basketball! That’s all there is to it.
They’ll enjoy it as well. Who wouldn’t want to slam dunk a basketball?
Please let me know how it goes for you. I’d like to hear some of the outcomes.