If you are like most basketball players, then you are probably looking for ways to increase your vertical jump.
After all, it's only natural.
And let's face it, if you can jump higher than the person guarding you then you'll have a better chance for a lay-up, rebound and an all-out dunking assault on your opponent.
However, if you don't do the proper weight training then the odds that you'll increase your vertical jump are slim to none.
This article will give you some tips on your weight training that will help you increase your vertical jump.
I believe it should go without saying that no matter how high you can jump, if your court skills are sub-par then your overall game will blow.
So make sure you do this weight training routine in conjunction with your basic basketball practice.
You can split your practices and weight training into two a day splits as well.
You may be a little fatigued at first, but it'll pay off in the long run.
Pre-Season Routine During the pre-season you should focus on aerobic fitness, functional strength and hypertrophy.
Take an aerobics class at your local gym.
Don't be alarmed (or ashamed) if you are the only guy in there.
Functional training uses a lot of medicine ball routines, rubber bands and dumbbell routines.
Hypertrophy routines involve working the entire body (with about 80% resistance) and resting only 1 minute between sets.
This will allow you to build muscle, burn fat and increase your overall strength.
In Season Routine During the basketball season you are going to continue your strength training.
This will keep your muscles primed and ready to explode when the time is right during the game.
Here's a sample workout routine for the basketball season.
Power Clean 4 sets.
10, 6, 4, 4 Push Jerk 4 sets.
10, 6, 4, 4 Squat 4 sets.
10, 8, 6, 6 Barbell Bench Press 4 sets.
10, 8, 6, 6 Lat Pull downs 3 sets.
10, 8, 8 Hamstring Curl 3 sets.
10, 8, 8 Tricep Dips 3 sets to failure.
Standing Barbell Curls 3 sets.
10, 8, 8 Sit-ups 3 sets to failure.
You should rest no longer than 1 minute between these sets.
Post Season Routine During the off season you will want to work on your overall strength.
All the top basketball players do similar workouts with much success.
Below is a sample weight training routine for you to follow.
1.
Bench Press 12 reps 2.
Squats 12-15 reps 3.
Bent knee crunches 12-20 reps 4.
Lat pull downs 12-15 reps 5.
Shoulder press 12-15 reps 6.
Hyper extensions 15-20 reps 7.
Calf press 15-20 reps 8.
Bench Dips 12 reps 9.
Leg curls 12-15 reps 10.
Seated row 12-15 reps 11.
Torso twists 15-20 reps 12.
Upright rowing 12-15 reps This workout focuses on two things, flexibility and strength.
These two components are vital if you want to increase your vertical jump.
If you include the workouts mentioned in this article, plus your normal basketball practice drills, you'll soon be the "go to" guy on the court and the envy of your team.
After all, it's only natural.
And let's face it, if you can jump higher than the person guarding you then you'll have a better chance for a lay-up, rebound and an all-out dunking assault on your opponent.
However, if you don't do the proper weight training then the odds that you'll increase your vertical jump are slim to none.
This article will give you some tips on your weight training that will help you increase your vertical jump.
I believe it should go without saying that no matter how high you can jump, if your court skills are sub-par then your overall game will blow.
So make sure you do this weight training routine in conjunction with your basic basketball practice.
You can split your practices and weight training into two a day splits as well.
You may be a little fatigued at first, but it'll pay off in the long run.
Pre-Season Routine During the pre-season you should focus on aerobic fitness, functional strength and hypertrophy.
Take an aerobics class at your local gym.
Don't be alarmed (or ashamed) if you are the only guy in there.
Functional training uses a lot of medicine ball routines, rubber bands and dumbbell routines.
Hypertrophy routines involve working the entire body (with about 80% resistance) and resting only 1 minute between sets.
This will allow you to build muscle, burn fat and increase your overall strength.
In Season Routine During the basketball season you are going to continue your strength training.
This will keep your muscles primed and ready to explode when the time is right during the game.
Here's a sample workout routine for the basketball season.
Power Clean 4 sets.
10, 6, 4, 4 Push Jerk 4 sets.
10, 6, 4, 4 Squat 4 sets.
10, 8, 6, 6 Barbell Bench Press 4 sets.
10, 8, 6, 6 Lat Pull downs 3 sets.
10, 8, 8 Hamstring Curl 3 sets.
10, 8, 8 Tricep Dips 3 sets to failure.
Standing Barbell Curls 3 sets.
10, 8, 8 Sit-ups 3 sets to failure.
You should rest no longer than 1 minute between these sets.
Post Season Routine During the off season you will want to work on your overall strength.
All the top basketball players do similar workouts with much success.
Below is a sample weight training routine for you to follow.
1.
Bench Press 12 reps 2.
Squats 12-15 reps 3.
Bent knee crunches 12-20 reps 4.
Lat pull downs 12-15 reps 5.
Shoulder press 12-15 reps 6.
Hyper extensions 15-20 reps 7.
Calf press 15-20 reps 8.
Bench Dips 12 reps 9.
Leg curls 12-15 reps 10.
Seated row 12-15 reps 11.
Torso twists 15-20 reps 12.
Upright rowing 12-15 reps This workout focuses on two things, flexibility and strength.
These two components are vital if you want to increase your vertical jump.
If you include the workouts mentioned in this article, plus your normal basketball practice drills, you'll soon be the "go to" guy on the court and the envy of your team.