Michael Jordan has one of the highest vertical leaps in sports history. He had a total leap of 48 inches and he could jump over many human beings. Basketball players young and old, amateur and professional all want to solve the problem of a limited vertical jump. But what is the science behind improving your vertical jump? There are three basic areas that you need to target to maximize your vertical.
Strength
Increasing strength in your large muscles is important because you need them to get the power to get off the ground. Some examples of strength exercises are leg presses, calf raises, and dumbbell squats. Increasing leg strength will let you jump higher with less need for rest. But this is not all you need to do to have a high vertical jump.
Plyometrics
Plyometrics train muscles to increase their speed and power. Some examples of plyometric exercise are side hops, tuck jumps, skipping and lunges. Plyometrics gets your muscles used to reacting quickly and strongly with bursts of activity. This gets your muscles ready to quickly react when needed during a basketball game.
Body Placement
Body placement is how you hold your body when jumping. Many people lean forward when they jump, but this is incorrect. It is important to keep your body straight when jumping so you can have maximum height. When you jump your hips, knees, and ankle joints should all extend at the same time. All three joints exacting at the same time will give you a better vertical this is difficult though because most people extend them one at a time.
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