Explosive Jumping Ability

[Nathan_OS]

Do you guys know of any exercises that would help me be explosive on the court. I'm 16, 6'5, junior year of highschool. I could dunk of off two and 1, but not those . This would really help me, especially for next year.

[The Cleanest Genius]

Re: Explosive Jumping Ability

Tuck/squat jumps. Start in a squatting position, spring up and bring your knees up to your chest before bringing your feet back down to land. End in squating position.

Bounds. Think standing long jump. But keep going.

If your school has one for men, I would also suggest to tryout for the volleyball team in the spring. This will force you to work on your jumping during the offseason.

[Blzer]

Re: Explosive Jumping Ability

If you age two more years, I think most of your problems will be solved. You're young yet, and seem to have a lot of natural gifts for you.

Just keep at it, and be patient!

[Jr.]

Re: Explosive Jumping Ability

Tuck/squat jumps. Start in a squatting position, spring up and bring your knees up to your chest before bringing your feet back down to land. End in squating position.

Bounds. Think standing long jump. But keep going.

If your school has one for men, I would also suggest to tryout for the volleyball team in the spring. This will force you to work on your jumping during the offseason.

Good exercises. For the squat jumps, give yourself a target to reach (the square on the backboard for instance) so you're forcing yourself to jump as high as you can each time.

Here's a website with some good exercises, too: http://www.bodybuilding.com/fun/brughelli1.htm

I have a good friend from college who had a 44" vertical and is playing ball overseas now. He said he would wear a weighted vest and jump from the bottom of the deep end of a pool to the surface. Investing in a weighted vest and doing simple jumping/running exercises will help your explosion a lot.

Here's a video of my friend for inspiration:

<iframe width="420" height="315" src="http://www.youtube.com/embed/rvmZAIR71OU" frameborder="0" allowfullscreen></iframe>

[Nathan_OS]

Re: Explosive Jumping Ability

Good exercises. For the squat jumps, give yourself a target to reach (the square on the backboard for instance) so you're forcing yourself to jump as high as you can each time.

Here's a website with some good exercises, too: http://www.bodybuilding.com/fun/brughelli1.htm

I have a good friend from college who had a 44" vertical and is playing ball overseas now. He said he would wear a weighted vest and jump from the bottom of the deep end of a pool to the surface. Investing in a weighted vest and doing simple jumping/running exercises will help your explosion a lot.

Here's a video of my friend for inspiration:

<iframe width="420" height="315" src="http://www.youtube.com/embed/rvmZAIR71OU" frameborder="0" allowfullscreen></iframe>

Lol. Its kinda hard picturing mysellf doing those dunks.

[Chrisksaint]

Re: Explosive Jumping Ability

What they said, also if you're looking at weightlifting try Power Cleans and Squats.

Both require good technique so you'd have to look up or have someone help you properly do them but they can be great workouts to help with explosiveness(especially the power cleans). This was something that was a part of our Leg Workouts in football.

I'm not sure if it translates to jumping, but if anything it helps with speed/quick bursts.

[p_rushing]

Re: Explosive Jumping Ability

Also work your calf muscles. There some shoes or things you put over your shoes that force you to use the muscles more. I don't know if they work or are worth the money though, but they have been around for years. You still have to do the workout with them on to get any results.

[Maxattax3]

Re: Explosive Jumping Ability

plyometrics. line up a bunch of boxes and go to town!

[studbucket]

Re: Explosive Jumping Ability

Check out the Air Alert program - http://airalert.com/

If you don't want to pay $30, I found the PDF for Air Alert 3 here: http://www.snigel.nu/temp/aa3.pdf

I used this for 4ish weeks one summer (before getting too busy with work and school), and I noticed a difference in just that time of a few inches. It's a ton of work, but it'll definitely work your legs.

[Nathan_OS]

Re: Explosive Jumping Ability

Now I have a really tough question. I'm 6'5. With pretty long arms. When driving, how do you finish strong around the basket cause I usually finger roll it, and my coach calls it weak **** Help me out here fellas

[Nathan_OS]

Re: Explosive Jumping Ability

...w.o dunking.

[VDusen04]

Re: Explosive Jumping Ability

Now I have a really tough question. I'm 6'5. With pretty long arms. When driving, how do you finish strong around the basket cause I usually finger roll it, and my coach calls it weak **** Help me out here fellas

It's a mindset for me. Finger rolls are definitely a part of my arsenal, but they're not a product of avoidance. I definitely don't back down from contact. If a defender has decided to challenge me and he isn't in position to take a charge, I will go right at him. Even with my relatively small stature (6'3'' 170) I'm prepared to go through people.

It's hard to judge your finger rolls without seeing them. A lot of strong players utilize finger rolls. But I've also coached a player that was also a long 6'5'' (like you describe yourself) and his finger rolls were kind of. . .well. . .weak. He seemed to use them as a fallback in lieu of contact. As in, instead of powering through a moving body in front of him and finishing at the rack, he'd settle for an awkward finger roll attempt from 4-6 feet away.

But truthfully, I think the mindset is the big thing. I look at drives to the basket as an opportunity to dish out some punishment to my defenders. If someone's angling me to get in position to block my shot, I will instead square them up and plan to go directly through them.

[Nathan_OS]

Re: Explosive Jumping Ability

It's a mindset for me. Finger rolls are definitely a part of my arsenal, but they're not a product of avoidance. I definitely don't back down from contact. If a defender has decided to challenge me and he isn't in position to take a charge, I will go right at him. Even with my relatively small stature (6'3'' 170) I'm prepared to go through people.

It's hard to judge your finger rolls without seeing them. A lot of strong players utilize finger rolls. But I've also coached a player that was also a long 6'5'' (like you describe yourself) and his finger rolls were kind of. . .well. . .weak. He seemed to use them as a fallback in lieu of contact. As in, instead of powering through a moving body in front of him and finishing at the rack, he'd settle for an awkward finger roll attempt from 4-6 feet away.

But truthfully, I think the mindset is the big thing. I look at drives to the basket as an opportunity to dish out some punishment to my defenders. If someone's angling me to get in position to block my shot, I will instead square them up and plan to go directly through them.

Sometimes I see a smaller defender in front of me, (5/10ish) and we both would jump and I would panick my *** off. I only do that when I jump off 2 feet though.

[VDusen04]

Re: Explosive Jumping Ability

Sometimes I see a smaller defender in front of me, (5/10ish) and we both would jump and I would panick my *** off. I only do that when I jump off 2 feet though.

Yep. We've all been there. I had to look inside at some point and come to the conclusion that I was the guy coming into the paint at full speed. It's up to the defender to stop me. Furthermore, the only way I'm going to get called for a foul is if the defender properly takes a charge. Otherwise, it's on the defender to find a way to stop you while trying not to touch you too much. He's at a big disadvantage. If there's contact, it's likely going your way. Basically, you're in control of the situation.

Also, if it's the two foot jumping that worries you the most when a defender is stepping up to help, try to remember to put your body between your defender and the ball when you can (particularly when coming along the baseline). I think a lot of people would be surprised how effective a low jumping player can be in the game of basketball as long as they use their body correctly.

Of course, a lot of this depends on your first step and quickness and whatnot. I can't stop thinking of you as my gangly former 6'5'' guy I coached who loped all about the court, seemingly stuck between normal speed and slow motion. So, make sure you're working on your first step and quickness. Even if you feel you're already quick, just remind yourself you can be even quicker.

[Nathan_OS]

Re: Explosive Jumping Ability

Na. I get past my defender pretty easily.

Say I'm running and theres a defender on the side of me.