When you look for "jumping exercises for basketball" online you tend to come across the same drills to jump higher over and over.
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Calf raises... leg presses... jogging... toe walking... these are the vertical leap exercises that get a lot of hype. I'm not saying they don't work-just that there are MUCH BETTER ways to get mad hops quickly.
All the above are "isolation" exercises--meaning they only target 1 muscle group. "Compounding" exercises (ones that target multiple muscles) are the way to go.
Why "compounding" vertical leap training is HANDS DOWN the best
You basically exert the same amount of energy in a compounding workout as with isolation--but instead of only working out 1 or 2 muscles you workout your whole body.
So what are the 3 best "compounding" jumping workouts for basketball?
Drill #1) Squat
This is the best drill to jump higher on the planet. Why is the squat so good?
When you think about it, it really mimics the "leaping" motion--only at half speed. It works out both the upper and lower body--and you need a strong upper and lower body to gain hops.
Drill #2) Deadlift
This is another one that's great for improving the strength of your whole body. It's actually been said this is exercise is the truest measure of a person's strength.
Drill #3) Bench press
If you don't have a spotter than "bent rows" are an acceptable variant.
Remember-there are alternatives to all the above-the important thing is that you focus on just 3 compounding exercises.
If you spread yourself thin by doing 15 different workouts you tire yourself out on worthless exercises.
Why not just focus on the critical 3 mentioned above? This is where you will get 90% of your results anyway.
What's a good workout schedule?
I would recommend you do the squat on Monday-deadlift Tuesday--and bent rows on Wednesday.
That's it?
It doesn't sound like much but this schedule will give your body plenty of recovery time-which is the MOST CRITICAL part of jumping higher. Being a "gym rat" looks impressive but it won't get you results.
These are the 3 best jumping workouts for basketball on the planet so get started today.
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