For basketball players, box jumps are going to be incredibly important but there’s a twist: you’ll be jumping in a lateral fashion. If you’re using cones, you can also add a second or third pair in a ladder-like arrangement, where you’ll have to sprint in a zig-zag fashion from side to side.Įveryone performs box jumps, even the Average Joes at the gym. You can vary the distances for each set that you do. Sprint to your right as fast as you can, tap the cone or wall, then immediately change direction and do the same on the other side. If you’re using walls, stand between two walls.
#Knee jumps and tuck jumps how to
How to Perform: Set up two cones a good distance apart from one another. A classic athletic drill, wall touches or cone taps are great for developing those quick reflexes that will show in your improved agility. Let’s focus more on the agility side of things, although explosive power will continue to be developed and improve your vertical jump. Now leap directly to the right, and finally back to the starting position. While still facing forward, leap on your left leg to the left side and down. With your chest up and core tight, leap forward with your left leg. Start on the left leg with the right leg tucked behind. How to Perform: You will make the shape of a cross with thisjumping drill. In this case of improving your jumping ability and agility, you’ll want to perform single-legged cross jumps. When you isolate a muscle group, you are strengthening its ability to perform a specific movement, which in turn will support the larger muscle group movements. Training your body, regardless of the athletic goal, requires a balance of multi-joint and isolation movements. Land soft, readjust your posture, and begin again.
As you descend, bring your hands into a defensive position close to the chest.
The big difference is that as you jump, you’ll simultaneously launch your hands skyward. From here, jump straight up into the air.
Similar to the two exercises above, you’ll start by bending slightly at the knees and driving your hips back only a little bit. How to Perform: Stand tall with your chest up and feet at shoulder-width apart. We don’t need to tell you how important a strong overhead reach is for defense and catching passes. You might find that you can jump higher with this variation of the exercise from the momentum of the overhead reach itself. It will combine the explosive upward motion of the jump squat with a standard overhead reach that is all too common in your sport. Take a pause to correct any posture issues then perform the next repetition.Ĭonsider this the next level of the jump squat. Simultaneously flex your pelvis and bring your knees up towards your chest. Similar to the jump squat, you’ll start by bending slightly at the knees and driving your hips back only a little bit. This exercise will increase coordination, fast-twitch fiber control, and, of course, all-out power. They also demand lower body control to bring the knees up, touch the chest, and return before you land. Land softly and immediately go into your next jump squat.Īnother great way to increase your explosive power, tuck knee jumps aren’t just a way for you to jump higher. Once your thighs reach parallel, push through your heels in an explosive jump straight up in the air.
Keep your chest up as you bend at the knees and sit back as if you’re about to sit in a chair. How to Perform: Stand tall with your feet at shoulder-width distance. If you want to jump higher, these are a must. It activates the fast-twitch fibers of several major muscle groups in the lower body including the quadriceps, hamstrings, glutes, hip flexors, and calves. What’s more, it develops explosive power that will easily come in handy with your agility on the court. This upgraded version of the traditional fitness exercise is sure to skyrocket your vertical jump. Here is a basketball skills training program that must be in your weekly workouts for explosiveness. When you want to jump higher and have insane side-to-side agility reflexes, you need to base your basketball skills training on the best and most proven exercises. If you are having trouble with your vertical jump or agility, just practicing lay-ups and running laps around the court doesn’t mean you will get any better. In basketball, having a strong vertical jump and flash-like agility isn’t an option, it’s a requirement.
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