Good bounce in basketball is very important because it gives you a lot of free perks in the game. For example, you get to steal the ball, dunk, rebounds, and block the ball very easily.
Also, the players have a lot of benefits over other players just by going a little higher than how they do. You can say that whoever can jump higher have more chances of standing out in the team at a very crucial stage.
Similarly, the decision can be made by looking at the players like whichever team has the tallest players or they can jump high even though they’re short, have more chances of winning the matches. But, how to get bounce for basketball?
How to Get Bounce For Basketball?
Getting bounce in basketball is not easy but it is attainable and the way we represent the following exercises in this article, you will feel like they’re so easy. These exercises are not just any random exercises; in fact, these are specially designed in a way to benefit basketball players.
The way their targeted muscles are selected by maintaining certain angles while exercising is very crucial for getting your bounce as well as overall body fitness.
Following the flow of exercises and instructions should be followed to get bounce for basketball.
Getting your body muscles warmed up is very important for these kinds of exercises that include strenuous actions. So make sure you warm and open your body for a change. Jumping a rope for a few minutes or taking short runs and stretching can help you a lot in this matter.
2. The number of times a week
The frequency of exercises is a little different than what most of the trainers tell you. Our exercises should be performed 2 times a week in the first week. Then in the second week, it goes up to 3 times a week, and similarly, you will keep going until the end of the phase which will then count as 11 workout days in the first phase.
Similarly, these exercises will be counted as 33 workouts in total workout weeks. But you should know that you must take a rest of at least one week between each phase. This is because you need to make sure that your body can handle the next workout and recover from the last one.
Getting more vertical jumps is not that easy as we have already told you earlier. So this specific exercise or set of exercises will last up to 3 months or 12 weeks. Actually, each month should be counted as a phase because throughout this workout time your body will be adapting to new strenuous workouts.
The more we keep going with our vertical jump training course, the more we will be jumping higher.
4. Resting intervals
Resting intervals must be there between all the exercises and their sets. But one should not go with the flow and wait for their body to cool down. It is better to hit the iron with the hammer while it’s still hot. So, approximately one minute is enough for resting between the reps and then starting the workout again. If you can’t estimate how long a minute can go, you can use the stopwatch for this matter as well.
5. Keep track of your exercises
Keeping a record of your progress over time is very important because it tells you how hard you need to push yourself in the coming days. This is because when you exercise hard for getting a good bounce on the court, sometimes the results don’t appear that fast.
Therefore, one must wait until the rest weekends because this is when you will start seeing the results most of the time. We know that players aren’t that patient in this matter most, but they must maintain their flow of workout and believe in it to see it.
What exercises you should do get good bounce for basketball?
Here are the exercises that you need to do to get a good bounce on the court.
Jumping rope is a very famous and old exercise that is still relevant to the same level. It is because you get the same results that prove that this exercise is not obsolete even now. It only involves skipping rope that you have to swing around your body, and that’s all.
Sometimes if you don’t have a skipping rope, you can use any piece of rope long enough to go around your body. Also, even if you don’t have any kind of rope, you can still do this exercise by just jumping at the same spot without letting your knees bend.
This is an extremely easy exercise and doesn’t even need any equipment. The only thing you need to do is imagine that there are four dots in front of you. Each dot is distanced about 15 – 20” from the other and the shape they make is a square shape.
Now the only thing left is you hoping on to each dot in a clockwise or anticlockwise direction to complete the instructed reps. A repetition is completed when you hop on all four dots one by one.
Single leg 4-corners:
Another thing you should try is the single-leg 4-corners which means the same exercise as above but on one leg.
Slow motion squats:
This is just simply doing squats by spreading your feet equal to the width of your shoulders. The only twist in this exercise is that you have to squat in slow motion you must take at least 4 seconds to go as down as possible by keeping your heels on the ground.
Then wait down there for at least 2 seconds, and start rising up in the starting position. But make sure that you keep your back straight during the exercise and don’t look down, keep your head up.
High jumps are no different than tuck jumps, but the only difference is that you have to just jump as high as possible. This way, your bouncing abilities will improve exponentially.
This exercise is very entertaining but exhausting as well. This is because in this exercise, you will have to imagine a straight line in front of you. You can use a stick or even draw a proper line as well, it doesn’t really matter.
Then you need to place your feet exactly parallel to the line and start jumping sideways. One jump at this side of the line and the next on the other side.
Single-leg lateral jumps:
These are the same but now the game has evolved and you have to jump over the line with just one leg.
Tuck jumping is a little difficult because in this exercise you have to put your entire body weight in the air and then bring it down slowly on your knees.
So basically you jump high in the air and bend your knees up to your chest. Then you land down and keep descending on your feet lowering your butt till you reach the squatting position. And again repeat the procedure.
There are so many more exercises but we are just telling you the best and effective one. You can consult any professional trainer who will analyze your body type and your stamina and then design a complete workout plan for you.
Getting your bounce up is not that difficult if you believe in yourself and perform all these exercises mentioned above. There’re even more exercises to be performed but it is better to consult your trainer for those exercises.
Getting your required bounce is a very simple exercise. Just sit in a squatting position and let your knees relax. This way your back will be able to let you jump a little and then you have to let go and get down again. These little exercises make your body capable enough to jump higher than before.
Well, it depends on the time of your life that you practice jumping in. Like if you are hitting puberty, and you jump regularly, your bones will become stronger and the chances may increase for them to grow faster. Otherwise, jumping doesn’t help that much directly in increasing height.
Quads and Hamstrings play a very important role in someone’s jump. But you have to train them accordingly. Similarly, a little more help will be brought to you by the hip muscles, your calves, and the glute muscles.
This is quite true because your genetics are involved in most of your body’s activities. And one of them is high jumping and it only requires your muscle fiber type and the CNS efficiency of your genetics to decide how high you will jump.