If you are reading this article, you love basketball. We all want to rule the
court, be respected and have a raving crowd of loyal fans to adore us. However,
it always seems like there someone out there better then us. We all want to
improve our game but there are so many basketball training drills out there it
is hard to find the right ones.
So, I have been searching high and low for surefire basketball training drills.
I believe improving your vertical jump is the easiest and fastest way to win on
the court. I think I have finally found a few ways to jump higher that have
really helped me. I went from 27 inch vertical to a 30 inch vertical virtually
overnight. If you want to develop an unfair advantage on the court then keep on
reading this article.
The 3 basketball training drills that have helped me the most are Calf Raises,
Body Builders, and what I call the Sprint and Dunk.
Calf Raises
Many people neglect their calves but they are important. Your calves give you
the final push from the ground and assist the quads and hamstrings when you
jump. Calf Raises are just one of the basketball training drills you can use to
strengthen your calves but is the most important.
To properly do a calf raise, position the balls of your feet on a raised step.
Let your heels hang unsupported and push up your body weight with your toes.
Hold for a count of three and then slowly let your body weight back down. Your
heels should be slightly lower then your toes if you did this properly. Complete
10 repetitions, rest then repeat for a total of three sets.
Body Builders
To me Body Builders are basically torture. However, there is no other exercise
out there that works as many leg muscles as this one at one time. Body Builders
will work your quads, hamstrings, gluts, calf muscles, triceps, biceps and even
your abdomen.
For these basketball training drills, start off with your feet shoulder width
apart. Bend your knees and place the palms of your hands flat on the floor. Kick
out your legs. Quickly do a push-up, going all the way down and touch your chest
to the floor. Push back up and bring your knees to your chest. In one motion
quickly push up with your legs, jumping into the air and reach as far as you can
in the sky..
When you land you have completed one repetition. Body Builders are tough and are
not for the faint of heart. Start with two sets of 5 repetitions.
Sprint and Dunk
The best way to learn how to jump higher for basketball is to actually train on
the court. You are going to need an empty court for these basketball training
drills.
Start at the baseline behind the backboard. Sprint the length of the court.
Touch the other baseline with your foot and sprint back towards the original
backboard. When you are within striking distance try to jump and touch the rim.
Try touching the rim with one hand at first. When you are able to touch the rim
with one hand try it with two. Do two sets of 5 repetitions.
Vertical Jump is not the only basketball skill out there you need. However, if
you can't reach the rim you are not going to be able to score. These are not the
only basketball training drills out there for vertical jumping but they have
helped me the most. I believe if you add just these 3 basketball training drills
to your basketball training program you will see a big improvement in your game.

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You may know the small New York Knicks guard Nate Robinson as the human spring.
In fact, the 5' 7" guy won the NBA slam dunk contest in 2006 against top dunkers
like Josh Smith and Andre Igoudala. In his most memorable dunk of the night, he
jumped over 1986 champion Spud Webb, and received a perfect 50-point score for
the dunk.You may also have seen his block against the 7' 6" Center Yao Ming. So,
its obvious that the guy got some hoops. Actually he has a vertical leap of 43.5
inches!
"First time I touched a backboard, I was 12. I touched the rim when I was 13,
and when I was 14, I finally could dunk." - Nate Robinson
Although Nate could dunk at that young age already, it took him some hard
training to reach his current vertical leap. After he left college in 2005 he
completed a special
4 days a week, one hour a day workout.
His workout consisted of:
Day 1 (Monday):
? Jump rope. An excellent exercise for increasing foot speed. (400 jumps) ?
Sprint-and-drop. Run the width of a basketball court, drop, and do ten push-ups.
(10 sprints) ? Seated figure eight. Sit on a stability ball holding a ten-pound
medicine ball in front of you. Your elbows should be tight by your sides. Slowly
make a figure-eight motion with the ball, moving your lower body as little as
possible. (15 figure eights, then 15 in the opposite direction) ? Leg curl (2
sets of 10)? Incline chest press (2 sets of 10)? Standing cable fly (2 sets of
10)? Standing dumbbell curl Curl one arm, then the other, for one rep. (2 sets
of 10)? Single-arm triceps extension From a seated position, with the weight
behind your head (not behind your shoulder), extend your arm until it's pointing
straight up. (2 sets of 10 with each arm)
Day 2 (Tuesday):
? Jump rope (400 jumps)? High knee-raise sprint Sprint the length of a
basketball court staying on your toes and lifting your knees as high as
possible. (20 sprints)

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No matter if you play basketball, volleyball, football or go out for high jump,
you need to learn the best techniques and proven ways to increase vertical jump
ability. Here follows a few tips on how you can get started today. To your
success! 
1. Jump rope. Yes, this often overlooked exercise is one of the greatest and
fastest ways to get your body into "jumpmode" and have your muscles get used to
the bouncing. The key here is not to only do it fast but also with height. Your
see the boxers who jump rope with great ease and speed, making 5 revolutions per
second or more. They however do not aim to jump high, they need quickness.
You need quickness too, but right now we focus on ways to increase vertical jump
ability. Do jump fast for a few minutes per day, but also jump high, focusing on
height each time the rope comes down underneath you. This is a slower way to
perform the exercise, yet has the desired effects on your vertical. If you do
this exercise five or six times per week for four weeks you are sure to see
results!
2. Running stairs. Finding the perfect stairs to run in can be a hassle,
but if you are able to locate one this is a great exercise! Run upwards, jump
upwards, and do skips upwards. There are many variations you can do here, but
remember to be light on your feet, explosive and aim high in each step.
3. Two-legged Hoop jumps. Stand underneath a basketball hoop and aim to
touch the ring in each jump. Stand with both of your feet firmly on the ground,
quickly squat down and jump as high as you can, reaching up with your arms. If
you feel like taking one step in for each jump that's alright. This exercise has
been developed further by professional trainers who discovered highly effective
ways to increase vertical jump ability. These techniques are perfected for
maximum performance.
4. Alternating dumbbell jumps. If you are younger than 18 years of age or
if your body is not yet fully developed then please do not perform this exercise
with dumbbells. If however you are both, then take a three or four kg dumbbell
in each hand, curl your arms a little so the weights are at your hips and stand
with one foot slightly in front of you. The other foot should be about two feet
behind you. Now crouch down, so your knees are bent, then explode up and jump as
high as possible. In mid air you want to switch the positioning of the legs so
the one that was behind you ends up in front of you and vice verse.
5. Box jumps. This is essentially plyometrics and if done right can help
increase vertical jump ability greatly. Stand on top of a two foot high box and
step over the edge. When you hit the ground, immediately bounce as high as you
can. If you have several boxes in a row you can simply bounce up on the next
one. Perfrom this at least ten times in three sets. Then do the exact same
thing, but this time when you land you squat down deep and then explode up as
high as you can. Perform this exercise also at least ten times in sets of at
least two. Lastly jump over the boxes completely, jumping as high and far as
possible with both feet, landing in between the boxes.
If you take these simple ways to increase vertical jump ability and do them
consistently, on a daily basis at least five times per week, then you are sure
to see great improvements in your jumping ability.

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Since the term "dunk" was born in 1936 millions of basketball players tried to
add this "move" to their repertoire or at least to learn it. Back then the New
York Times journalist Arthur Daley watched some basketball players of the
McPherson Oilers bringing the ball above the basket and throwing it through the
rim. He compared this motion with dunking a cookie in your coffee and the most
popular move in basketball was born.
Since then there has been an incredible evolution of the "move" called dunk.
Julius Erving, Michael Jordan, Vince Carter - they all took the dunk to the next
level. Last year TJ Fontenette, aka The Air Up There from the streetball crew
called AND1 became the first man to complete a 720-degree dunk - that's two
complete rotations in the air!
So nowadays every kid wants to dunk long before he can even make a layup. But
why is the dunk so popular? Let's ask Vince Carter, arguably the best dunker in
the world:
"Because most of the people who watch or play basketball in their spare time
can't do that stuff. But they want it. A lot of guys have a killer crossover,
everyone can deliver a behind the back pass and hit from halfcourt. But how many
people can throw down a 360?"
It is simple - once you can dunk you never want to loose the feeling you get
rising up in the air, throwing the ball through the rim, the nylon or the chain
net, hanging at the rim and looking down on your embarrassed opponent who
seconds ago was trying to block you...
"Dunking the ball is better than sex!" - Shawn Kemp, one of the best dunkers in
NBA history
This comparison gives you a roughly idea what kind of feeling it is to dunk. Ok,
but now let's have a look why the most people who play basketball and want to
dunk actually don't make it.
The most popular excuse goes like this: "I'm just too small!" And this one is
definitely wrong. Why? Because if you're over 5'7" - that's the height of the
smallest NBA slam dunk champion Spud Webb - and have no chronic health problems
(knees, ankles, back) you definitely can learn to dunk!
So, if it's not the height, what's the secret about dunking? Why do so many
people, even guys who play basketball regular actually fail learning to dunk?
Because the only thing they think about is how to increase vertical jump. They
simply disregard that there are some basic but decisive principles that
determine your success and besides the concrete exercises you have to be aware
of:
1. Discipline. You have to work constantly on your jumping ability. Without
discipline you won't reach your goals and will loose your motivation.
2. Motivation. Wanting to dunk is just not enough! Face it: Every basketball
player wants to dunk. You gotta have the right motivation. Dunking the
basketball has to be a real goal for you - and an important one.
3. Workout plan. Write down a concrete workout plan and stick to it. For
example: week one: loosing extra pounds, running, stretching; week two :
Squats/Jumps, Calf Raises/Jumps, Jump Rope aso.
4. Concrete Goals. You must have some concrete goals. For example: Gaining some
inches in your vertical every week. Just check and note your progress. You also
can concentrate on touching the rim with one hand first, then with both hands.
5. Patience. A lot of people think that they can learn to dunk in two weeks or
less. That's rubbish! Just notice the progress you make every week, your
highlights (maybe you already can dunk with a tennis ball?) and the motivation
will last.
P.S. If you take the whole thing seriously you will have serious results!

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