Top 5 Exercises to improve your Jump skills

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Photo by: Kevin Couliau

In basketball, the skill to make a great jump shot is a must-have. The purpose of the jump is to shoot from a higher position and therefore make it more difficult for the defender to block the shot. It is the most effective in open play but can still be difficult when there is a taller player in front of the shooter, so how higher your ability to jump, the bigger your chances are of making a successful jump shot. Therefore, we selected five exercises that help improve your jumping skills.

Barbell Deadlift

Bend at your hips and knees, then grab a barbell using an overhand grip, and hang your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward. Repeat this movement for 6 to 8 reps.

Squat Jumps

Place your feet shoulder-width apart and bend your hips and knees. Sink back into your heels, then explode in an upwards motion, jumping as high as you can. Land softly, with your knees bent. Stand, then repeat for 8 reps. To make this exercise more challenging you can also add a pair of dumbbells.

Box Jumps

Stand in front of a knee-high (about 30cm) box. Push your arms up as you jump as high as you can, landing on the box with both feet. Steady yourself, step off the box and repeat for 6 to 8 reps. For the best result, your legs should be fully extended at the peak of your jump. Don’t tuck them in!!

Lateral Jumps

Stand aside a mini-hurdle, and leap sideways over the hurdle using the squat jump technique, swinging your arms to generate more momentum. Repeat in the opposite direction for 6 to 10 reps.

Lunge to Lunge

Firstly find your balance in a lunge position, making sure to bend both the front knee and the back knee. Lift yourself up and off the ground in one push and land back into the lunge position. Repeat for 10 reps on each side.

Photo by: Kevin Couliau

In basketball, the skill to make a great jump shot is a must-have. The purpose of the jump is to shoot from a higher position and therefore make it more difficult for the defender to block the shot. It is the most effective in open play but can still be difficult when there is a taller player in front of the shooter, so how higher your ability to jump, the bigger your chances are of making a successful jump shot. Therefore, we selected five exercises that help improve your jumping skills.

Barbell Deadlift

Bend at your hips and knees, then grab a barbell using an overhand grip, and hang your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward. Repeat this movement for 6 to 8 reps.

Squat Jumps

Place your feet shoulder-width apart and bend your hips and knees. Sink back into your heels, then explode in an upwards motion, jumping as high as you can. Land softly, with your knees bent. Stand, then repeat for 8 reps. To make this exercise more challenging you can also add a pair of dumbbells.

Box Jumps

Stand in front of a knee-high (about 30cm) box. Push your arms up as you jump as high as you can, landing on the box with both feet. Steady yourself, step off the box and repeat for 6 to 8 reps. For the best result, your legs should be fully extended at the peak of your jump. Don’t tuck them in!!

Lateral Jumps

Stand aside a mini-hurdle, and leap sideways over the hurdle using the squat jump technique, swinging your arms to generate more momentum. Repeat in the opposite direction for 6 to 10 reps.

Lunge to Lunge

Firstly find your balance in a lunge position, making sure to bend both the front knee and the back knee. Lift yourself up and off the ground in one push and land back into the lunge position. Repeat for 10 reps on each side.

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