How to learn to jump high? How to jump high in basketball

How to make everyone jump high in CS GO?

Also, if you play in the lobby, you can use the following console command: sv_gravity. The standard value is sv_gravity 800, in order to make high jumps in cs go we need to lower the sv_gravity values.

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Types of jumps

First you need to understand the basic concepts. In a game like basketball, it is customary to distinguish between 2 types of jumps: with one leg and with two. The first can be done while performing a double step, the second is usually done from a standing position or from a jump. It is believed that a single leg jump is always higher since it is performed after the movement. The fact is that by jumping after a double step, the player thus transforms the energy of running into the energy of jumping. As for jumping from a place, you can’t jump high with one leg, but with two – yes. Of course, a jump even with two legs will be higher if you make it not from a standing position, but, as in the first case, from a jump (translation of the energy of horizontal movement into vertical). However, each player decides for himself which type to use in a particular case or episode. You need to be able to jump quickly and sharply to maximum height.

Developed muscles – good jump

When performing a jump, many muscles of the body are involved. They are divided into three groups: femoral, dorsal and calf. They must be strong and resilient, since the player’s jumping ability depends on them. To the question “How to learn to jump high?” There is only one answer: “Develop muscles.” To increase your jump, you need not only to pump up these muscle groups using various exercises, but also use them in combination: practice the jumps that are used in the game. Any player is interested in how to jump higher. There are many different exercises that can help increase your jump.

Air Alert

Air Alert is a set of exercises to effectively increase the jump, energy and strength of your legs for basketball and volleyball players

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Author: L4H Admin Date of entry

Air Alert is a software package developed by the American company TMT Sport. This set of exercises is effective for increasing the jump and energizing your legs. The program requires a high attitude, serious approach and attitude to exercises

What factors are decisive?

To increase your jumping height, it is important not only to train, but also to have appropriate physical training and adhere to a healthy lifestyle. Those who have seriously decided to achieve good jumping ability must:

• visit the gym regularly;
• create all the conditions for the full strengthening and restoration of muscles, getting enough sleep and eating right;
• record the results achieved once a month.

The main thing is to start training prepared. First, do a warm-up for about 10-20 minutes, then stretch. If you neglect to warm up, there is a high risk of injury.

A samurai would sow seeds and jump 100 times a day. I think the grain grows up to 6 feet in 2 months, so pretty soon you'd be jumping really high!

Since probably none of us have as much time or strength as a Samurai, there is another way to train, and that mainly involves knowing how to jump.

A good jump uses the entire body in an upward motion, generating as much force as possible. I know PK uses forward jumps, but this will work well with them too.

Also, landing is the same as jumping, only in reverse order, which is very important for your sequences of actions. When landing, play "ninja" and try not to make any noise. This is a good self-alignment to ensure your landing is correct.

The full jump uses the feet (which I'll replace with "toes", but it's primarily the feet that move, especially in boots), knees, hips, back, arms and head. One very good way to practice a jump is to break it down into these components and see what each one adds to it.

Do this with bare feet so you can better feel what's happening.

Start by stretching and warming up your muscles. The goose step (very low with your hands on your head) is the best warm-up to prepare your legs for jumping. Do this for 3 - 5 minutes. Also do squats and rotate your feet, which will help ensure better blood circulation through them and reduce the stress to which they are exposed.

Standing straight, do calf raises 25 times minimum, 50 times maximum.

Next, try to jump using only your toes. At first, naturally, you won't jump very high. If you ever get off the ground

Try to repeat this 10 - 15 times.

You should rest for a minute between each exercise.

Now, knees. Since you are lower than your body, try to keep your heels on the floor (they will come off it, but try anyway). As you jump, feel your toes curl and first expand downwards, and then your knees shoot out. This is the first stage where you learn how to land better, when you fall, change the order so that your toes hit the floor first, then let your ankles go, softening the landing as much as possible. Both your knees and ankles work at the same time, but think of it as knees first, ankles second. And then, when your legs are flat, your knees will compress even more.

Do 20 jumping jacks this way. Concentrate on that. Let your knees and toes rise and fall together.

Then engage your hips. To do this, bend slightly at the waist as your knees bend to jump. As you jump, feel your abs straighten your body. Keep the same principles as before and allow your hips to squeeze together with your knees and toes. Do it 20 more times.

Up to this point, when you jumped, your legs dangled like sausages. Later, you will raise your knees to your chest when jumping, which will help increase the height of the jump and increase the time of flight.

The movement of your hands should create vibrations from bottom to top, up to your head. Standing straight, arms at your sides, clench your hands into a fist. This is important in order to try to strain not the whole arm, but only the hand. Shoulders are of primary importance. Now, while in an upright position, swing your arms in front of you until they are directly above your head. Repeat this five times, loosely and quickly (not 5 times quickly, but also move while you do it). Here's the challenge: swing your arms so fast that your feet leave the floor. Think about it, your fists weigh 10 pounds each, so when they pass overhead, the momentum lifts you straight off the floor.

Try this 10 times and see if you can feel lighter, or even get off the ground this way.

Learning to jump even higher is a matter of efficiency for every basketball player. Many training complexes and techniques have been developed that have been tested by the most famous athletes. Similarly, using this article, you can understand how to jump higher in basketball.

Exercises for high jumps and more

We must pay tribute to the special programs designed to increase the jump. Some suggest performing various exercises without taking into account the individual characteristics of the player, the basketball schedule, as well as the current height of the jump. Below are several exercises that contain useful information on what to do to jump higher.

Firstly, before any workout you need to thoroughly warm up your muscles, so to speak, set them up for effective work. Calf raises are a great calf exercise. The advantage is that it can be performed in completely different ways: on a wall bars in the hall or on the stairs. The most important thing to observe is lifting the body using the calf muscles. Approaches can be alternated: on the right leg, on the left and on both. One approach per leg will be enough (20 repetitions per approach).

Another very effective exercise is squats with dumbbells or a barbell, i.e. there should be additional weight. You can also wear weights and train directly in them. They are good because they help develop dexterity, coordination and speed in the game. But their excessive use will damage the knee and ankle joints.

So, we found out that jumping is one of the main components of the individual skill of each player. To increase it, you need to pump up all the muscles involved, but each one separately. During training, practice types of jumps. Some programs are not designed exactly as needed, so they need to be adapted to your own training regimen, taking into account all the nuances. And, of course, in no case should we forget about rest. Follow all these rules and the question of how to learn to jump high will no longer bother you - you will become a real master.

Is sport useful or dangerous?

Before you start playing sports professionally, you should understand a few simple things:

• “Great sport” is not physical education; it will not improve a person’s health, rather the opposite.
• Exorbitant loads will force you to “retire” at a young age.
• There will be problems with the knee joints, in any case. The only question is how early will they start?
• Real results can only be achieved through perseverance and many years of training. Giving up halfway through, spoiling your health, is the most offensive thing.

Basketball players and track and field athletes have their own nuances; most often they suffer from:

1. The already mentioned knee joints.
2. Bones and ligaments.
3. The cardiovascular system.

The consequences always depend on the stress to which the body was exposed in youth. The more intense the training was, and the higher the bar for results was set, the more difficult it will be to cope with the “recoil”, which is guaranteed to “catch up” with the athlete.

So think ten times before inviting your child to study at a professional level.

Learning to jump. Exercises to develop jumping ability. Air Alert 3 program

A little over a year ago, in the spring, I once again thought that it would be nice to learn how to do a slam dunk (scoring from above in basketball). To do this, I came up with a certain challenge for myself, like, I will train all summer, develop jumping ability , in order to achieve what I want by September 1st.

But then at the end of May I didn’t return from the bike, broke my collarbone and was practically inactive in terms of my right arm (which will do dunks) until the end of June. Then somehow everything was delayed with training, and we went out to play with the ball on the court only in October... (: Now summer has begun again, and now I again want to try to learn how to jump high in order to do slam dunks as expected. Well, according to at least this time I want to at least start learning how to jump. If you also want to learn how to jump well, let's start training together right now. The famous program Air Alert 3 .

Nothing will happen without rest

We must not forget about one more very important point, namely muscle rest. This primarily concerns the back of the lower leg. Usually there is a 1-2 day break between workouts, but sometimes this is not enough. Need more time to recover. This is often caused by the calves still doing some work the next day, such as walking. Therefore, it will take a little longer for the muscles to recover. In the absence of rest (constant training), the muscles enter a stage of constant overstrain. Of course, there are also advantages, since pumping increases their endurance, but, unfortunately, this will not increase the height of the jump.

What to do then? How to learn to jump high? First of all, you need to properly plan your training and games to give your muscles rest and time to recover. This does not mean that the entire team’s training schedule needs to be completely redrawn. Every person who wants to increase their jump height should know that a week without stress on the calves can bring very good results. It often happens that after a trip to the sea the ball falls out of your hands and doesn’t hit the hoop, but what a jump! The muscles are rested and ready for new workouts. Believe me, it's worth it!

Dynamic strength training

When performing these exercises you should use 30% of the maximum weight you can handle. Don't do them alone - have a professional trainer nearby. Start with 2 sets of 8 reps and build up to 4 sets of 8 reps over 8 weeks.

Exercises:

Squat jumps - we jump with a barbell or a bar from it from a small squat to a height of 10-20 centimeters.

Power cleans - barbell cleans. How to do it - look on Youtube or wait for an article describing the exercises.

Bench press throws - here you will need a Smith machine , where you can perform a bench press, only in the final phase you do not fix, but throw (push) the barbell up 10-15 centimeters. We lower it down slowly, push it up powerfully (I watched the videos - the flying barbell looks cool).

So, it's time to move on to the most interesting thing - a combined training program aimed at increasing the vertical jump.

Muscle pumping and high jumping

As noted earlier, for a good jump it is necessary not only to pump up individual muscles, but also to use them all at the same time. Barbell squats, back bends, and step-ups for calves are great for this. Simulating a game episode during classes, performing various jumps involves all muscle groups at once. It can only be increased if constant training is carried out. To achieve good results, you need to jump with all your might, as if defending yourself from an opponent. Swift jumps will really add height to your jump. When doing exercises to jump higher, you need to pay attention to simulating a game situation (do a lot of repetitions). A good result depends on the desire of the player and the capabilities of his body. Only constant training will give positive results. The main thing is to combine jumping and muscle pumping.

Traditional strength training program

This program is performed 2-3 times a week, taking into account the fact that 48 hours should pass between workouts. Use the maximum weights with which you can perform the specified number of sets and repetitions.

So, now let's talk about how to perform these exercises. I deliberately did not translate most of the names, because, as I said earlier, there is much more and better information about training on the English-language Internet than on the Russian-language Internet. So, we go to Youtube and enter the name of the exercise into the search: voila - and it’s in front of us.

By the way, since I have to turn to this video service so often, I will most likely do this: in the next article, which will consider all the basic plyometrics exercises , immediately after the description of the exercises, I will include a video that will show the most common exercises. In the meantime, let's move on to the next program.

Green Dunks. Start

And today, June 14, 2022, the day I started writing this text, having not yet started training under the Air Alert program , I just went out to the same playground near the school to throw the ball a little and practice my jumping ability, jump at least just to the ring in different ways and all that.

After warming up a little, leaving the ball from different distances and jumping, as I wanted, to the hoop, first without the ball at all, I discovered that the ball was leaking air and was constantly deflating. To play normally, it was necessary to re-pump it every 7-10 minutes. Then I played with several guys who also came to the site, with a ball that one of them brought.

After a couple of small games of 2 on 2, I again picked up the now quite significantly swollen ball and decided to try to dunk with it right now. Accelerator, jump and... there! Happened. Yes, on the same ring, 3 cm taller than the standard one, and yes, with a ball deflated by about a quarter (but at least a basketball one), which, of course, held very well in my hand, but still I did it right today . I made a slam dunk, which I wasn’t particularly pleased with, but I was very pleasantly surprised and very happy. Before leaving the court, I dunked like this three more times, and completely satisfied with this first jumping training , I went home.

This is how, in essence, my dunks began, and I really want this to really be just the beginning, so that I can continue to develop my jumping ability and reach new heights in this matter, and in the literal sense. It is worth noting that 5 years ago, in the summer of 2012, during my last breakdancing battle, I received a rather serious injury to my right knee, which showed me then that my cartilage in this very right knee had worn out noticeably more than normal over many years of a very active lifestyle. .

This misfortune made certain adjustments to many of my active activities; I began to be more careful in everything related to jumping and other actions that put considerable stress on my knees. Nevertheless, I am pleased with the fact that my pushing leg is my left, and in my left knee, as an examination by a doctor showed then, the situation with cartilage is better. (:

So, I’ll jump and give a shout, without fail, without fail, and of course, I’ll describe and brag about all my achievements here on my blog. I think my knees, as they are, will be enough to develop jumping ability and train according to the Air Alert program without any problems. To do this, as my basketball friend Fred told me (and I am inclined to trust him completely in these matters), my knees must withstand all this, withstand all the load that is expected during jumping training with the Air Alert 3 program.

Well, now I propose to finish with my whining about my knees and move directly to training. Go! That is, this is... JUMPED! (: