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Basketball Articles and Tips
Squats- Essential to Jumping Higher
Using weighted squats is a great idea for any athlete looking to increase their vertical leap. How large of a vertical leap you have is determined by a number of factors, one of them being leg explosiveness. It makes sense to think that someone with stronger legs should be able to jump higher, but this isn’t always the case. The key here is not overall strength but how quickly your leg muscles can exert that strength. The fact is, the jumping motion takes place very quickly making it critical to be able to release as much leg strength as quickly as possible. Squats can help accomplish this, but only if done correctly.
To maximize your explosiveness using squats, you must pay close attention to the technique you use to complete each repetition. Choose a weight that allows you to comfortably do a full set of complete squats with correct form. This means going deep enough into a squat to engage all possible muscles, but not so deep as to put extra strain on your knees. For most people, this is approximately 90 degrees. Also, be sure to keep your back straight. Bending forward puts excess strain on your back and can lead to injury. Once a proper weight has been chosen, proceed to a full squat position lowering the weight slowly and controlled. Now, although it may seem more natural to push upwards at a similar pace, it is critical to focus on exploding upwards. This explosion will promote the activation of fast-twitch muscle fibers that will give you the vertical leap gains you are looking for. Incorporating this explosive method of squatting into your training will not only increase your overall leg strength but increase your ability to exert this strength quickly.
Once you are comfortable with the standard full squat, there are a number of variations that will also help you jump higher. One such exercise is the jump squat. The form and technique is the exact same as above, but rather than merely returning to a standing position, you jump as high as possible into the air with the weight. Obviously, the amount of weight used in a jump squat must be adjusted from the full squat.
Both of these exercises will be extremely effective at increasing your vertical leap when done correctly. No matter how you choose to include these exercises into your training routine, it is essential to focus on the explosiveness of the movement to get the best results.
Squats- Essential to Jumping Higher
Using weighted squats is a great idea for any athlete looking to increase their vertical leap. How large of a vertical leap you have is determined by a number of factors, one of them being leg explosiveness. It makes sense to think that someone with stronger legs should be able to jump higher, but this isn’t always the case. The key here is not overall strength but how quickly your leg muscles can exert that strength. The fact is, the jumping motion takes place very quickly making it critical to be able to release as much leg strength as quickly as possible. Squats can help accomplish this, but only if done correctly.
To maximize your explosiveness using squats, you must pay close attention to the technique you use to complete each repetition. Choose a weight that allows you to comfortably do a full set of complete squats with correct form. This means going deep enough into a squat to engage all possible muscles, but not so deep as to put extra strain on your knees. For most people, this is approximately 90 degrees. Also, be sure to keep your back straight. Bending forward puts excess strain on your back and can lead to injury. Once a proper weight has been chosen, proceed to a full squat position lowering the weight slowly and controlled. Now, although it may seem more natural to push upwards at a similar pace, it is critical to focus on exploding upwards. This explosion will promote the activation of fast-twitch muscle fibers that will give you the vertical leap gains you are looking for. Incorporating this explosive method of squatting into your training will not only increase your overall leg strength but increase your ability to exert this strength quickly.
Once you are comfortable with the standard full squat, there are a number of variations that will also help you jump higher. One such exercise is the jump squat. The form and technique is the exact same as above, but rather than merely returning to a standing position, you jump as high as possible into the air with the weight. Obviously, the amount of weight used in a jump squat must be adjusted from the full squat.
Both of these exercises will be extremely effective at increasing your vertical leap when done correctly. No matter how you choose to include these exercises into your training routine, it is essential to focus on the explosiveness of the movement to get the best results.
