One of the key elements to success on the basketball court is the players’ ability to jump quickly and effectively. A good vertical jump helps players with their jump shot, rebounding and shot blocking skills. The basketball jumping drills below will help improve the players’ vertical jump, quickness and explosiveness.
For the best results, these vertical jump drills should be performed for 30 seconds each, and should be done consecutively for two minutes. This cycle should be repeated three times with a 30 second rest in between each cycle.
Basketball Jump Training Drills
Toe Touch Drill
Starting Position: Stand with your feet shoulder-width apart.
Execution: Jump up and bring your knees to your chest. At the same time, reach forward with your hands and touch your toes before landing.
Duration: 30 seconds without stopping.
Heel Touch Drill
Starting Position: Stand with your feet shoulder-width apart.
Execution: Jump, bend your knees so that your heels come toward your butt. At the same time, touch your fingers to your heels.
Duration: 30 seconds without stopping.
Heel and Toe Touch Drill
Starting Position: Stand with your feet shoulder-width apart.
Execution: This drill combines the Toe Touch Drill and Heel Touch Drill. As you jump, alternate between touching your toes in front of you and your heels behind you.
Duration: 30 seconds without stopping.
Ski Drill
Starting Position: Stand on the side of a line with your feet one inch apart.
Execution: Jump side to side over the line. The jumping motion should be low and quick.
Duration: 30 seconds without stopping.
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