Understanding Your Jumping Style To Boost Your Vertical

By Author: Rod Degenhardt
Total Articles: 3698
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Are you a power jumper or a glider? There is a significant difference in the 2 jumping styles. Each style can learn from the other. A power jumper can work on plyometrics and fast twitch fibre based training whilst the glider can improve significantly from leg strength weight training. Power jumping can be great but do you find yourself just missing blocked shots or finding it hard to get those follow up rebounds. With the correct training, you can dramatically improve your explosive quickness.

Just by looking at body types and shapes one can quickly and effectively discover whether someone is a Power Jumper or a Glider. Power jumpers will have larger calves and quads giving them strong explosiveness off two feet. Gliders will typically be leaner in the legs and will harness the bodies inertia to explode off one leg.

So I've worked out what type of jumper I am but now how can I have both, and can I actually have both. The good news is yes and its easier than you may think.

For the power jumper, using the following exercises will ensure you will be reaching your potential whether on the fast break or being ...
... dominant in the paint reaching for those defensive and offensive rebounds.

1/4 Squat Jumps target the thighs and quads - Stand with your arms by your side but slightly bent, hands out in front with your feet shoulder width apart and in a 1/4 squat position. Jump up to a minimum height of 30cm/12 inches off the ground. 3 sets of 10

Blast Offs look to keep you light but explosive on your feet. It will help with rebound put-backs, rebounding your own shots and foot speed around the court. - Standing with your knees slightly bent jump straight in the air as high as you can. Land with your knees once again slightly bent and blast off the moment you hit the ground. 4 sets of 10.

As for the glider, I would start hitting the weight room and start putting some powerful muscle onto your legs. Try squats, Romanian deadlifts and calf raises and you will see great gains.