Basketball
Try these drills to improve your basketball jumping skills
Whether you’re just starting out or you’re a regular basketball player, it never hurts to get some practice on the courts.
From executing the perfect lay-up to successfully blocking and defending shots, a high jump can make or break your basketball performance. But, for most athletes — even the pros — an impressive high jump doesn’t come naturally. Chris Matthews, best known as Lethal Shooter, argues that a good high jump — the secret ingredient to a good shot — takes persistence.
Lethal Shooter at Riverside EpiCenter in Atlanta
© Brian Hall / Red Bull Content Pool
“To be the best shooter, you have to do it every day,” he says. “Your body gets used to something you do every day. It’s muscle memory.”
Whether you’re just starting out or you’re a regular basketball player, it never hurts to get some practice on the courts. Below are some of the best basketball jumping drills to improve your vertical jump.
The importance of jumping in basketball
The role of high jumping in basketball can’t be overstated. When you’re playing defense, a higher jump can help you block your opponent from scoring. In offense, when you’re lining up a free throw or rebound shot, your jump height can be the difference between scoring or falling short.
While jumping as high as pro basketball players might be a lofty goal, the right exercises can help you jump with power and explosiveness. Of course, if you’re new to basketball, the importance of the high jump can make it all seem intimidating. However, incorporating jumping exercises into your practice can help you improve your confidence — and make your next shot.
Red Bull PABC in Los Angeles
© Nick Tomoyasu / Red Bull Content Pool
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Exercises for improving jumping skills
Below are some of the best ways to drill your high jumps on and off of the court.
Overhead reach jumps
This jumping workout is an excellent way to practice high jumping — and, with a bent-knee step, it’ll also help you strengthen your legs. It requires no equipment and can be done anywhere.
- Assume a starting position, standing tall and with your feet shoulder width apart.
- Bend your knees slightly, as if you’re getting ready to sit in a chair.
- Jump straight up while sweeping your arms upward.
- On your way down, bring your arms into a defensive position across your chest.
- After a soft landing, jump up again.
Just as with any other jumping drill, it’s important that your form is strong. With overhead reach jumps, this means continuing to adjust — and readjust — your posture after each landing.
Single-legged jumps
This jumping exercise drills one leg at a time, so it can help you better pinpoint your body’s strengths and weaknesses. For example, if you can jump higher on your left leg, you can do a few more reps on your right leg. This kind of attention to detail can be a game-changer in your jumping ability.
- Stand on your left leg while folding your right left behind. Hold your arms out so that your body forms a T shape.
- Jump forward on your left leg.
- Repeat this jump leftward and downward, then directly to the right.
- Leap back to your starting position.
- Switch legs and repeat.
Red Bull PABC in Los Angeles
© Jody Hou / Red Bull Content Pool
To keep proper form, stick each landing as carefully as possible. Once you’re steady, you can move on to the next jump.
Plyo box jumps
While box jumps might be commonplace, upgrading to plyometrics and jumping laterally will take your jumping drills to the next level. This exercise is especially suitable for basketball players, who must expertly — and suddenly — move side-to-side during a heated game.
- Place a strong, stable box or a step platform on the ground. Stand to its right side.
- Bend your knees and jump onto the box. You might also want to swing your arms to gain some momentum.
- Step or softly jump down from the box to your original position.
- Repeat until you are ready to switch sides. Then, do the same on the box’s left side.
If you’re up for a challenge, try quick jumps or increase the height of your box for even more intensity. Before you do, though, you’ll want to be certain you can land steadily on your box jump. Only once you’ve mastered the form should you consider upping the stakes.
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Tips for jumping higher in games
In the heat of a game, you won’t have the chance to think critically about your high jump — you’ll want it to be second nature. To achieve this kind of tunnel vision, Lethal Shooter argues that you’ll need to focus.
Cole Anthony
© Cassy Athena / Red Bull Content Pool
“There’s certain things in basketball that you can’t control. You have to learn to block them out,” he says. “When you can do that, you’ve mastered the art of shooting.”
Even when you’re in the zone, you can still set yourself up for success. The following are some ways you can apply your jumping skills in your next basketball game.
- Fuel up. When you’re preparing for a game, as Lethal Shooter explains, it’s important to make sure that your food is fueling — not inhibiting — your playing. “Eating the right way impacts your shooting,” he says. He adds the goal before workouts or a game is to be “satisfied but not full.”
- Work with gravity. High jumps require momentum, and, when you’re preparing to shoot, there are plenty of ways to harness it. For example, if you’re working toward better defensive skills, try a reaching jump. The momentum of your sweeping arms is sure to help you jump higher.
- Time it right. Just like with the rest of basketball, timing is everything. The best way to make sure that you’re timing your jumps properly is to practice as much as possible. You might follow Lethal Shooter’s lead and try to make up to 300 shots per training session. After all, practice makes perfect.
- Stay confident. A key way to strengthen your jumping ability on the court is to stay confident and not let your nerves break your focus. “Whenever you’re trying to master something, it takes the mindset to understand that the only person who can stop you in life is you,” Lethal Shooter says. “[Tell] yourself every day that you can be successful.”
Keep aiming higher
All basketball players, from beginners to pros, should strive for an impressive high jump. That’s where basketball jumping drills come into play. Regularly practicing your jumps can help you sink your next shot or defend your team while keeping you agile, alert, and focused. With the above jumping exercises, you’ll strengthen your skills — and be ready for anything on the court.
Who is lethal shooter? He's the coach behind some of the best in the game. Get to know his story on Red Bull TV.
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