can someone tell me some ways to increase your hops?

Question

i am a basketball player,i have just learned a better shot form, i got the hang of it i just need more hops, can someone tell me some ways to increase my calf muscles? right now im just using 3 pound total ankle weights and jumping around. its not very effective. so if anyone has some ways its much appreciated thx

Answer 1

Ok ... u will still need to run and stretch as usual but u have to include this routine at the end of those exercises. You need to practice vertical jump by jumping as high as you can for say 10 to 20 jumps. Then increase the amounts of jumping each week by say 5 jumps until u get to 40-50 jumps. U cannot over do this.

Also at the end of each week, find an aim to jump to and touch. eg ceiling, basketball backboard etc ... try say 5 to 10 times. increase ur aim by a bit each week ... by no time u will jump higher.

But please don't ignore the warmup etc otherwise u will get hurt. I am only 5-6 but I could touch the ring when I was young.

Answer 2

Back in the days I did these two things:

use a 1/2" X 1/2" square rod and stand on top of it with the tips of your toes only. Don't let your heels touch the ground. Practice standing on the tips of your toes many times over. Switch it up by holding your tip toe as long as you can.

You can also do some squats to increase your leg muscles. Remember your calf muscles aren't the only muscles that determine your trajectory.

And of course, remember to eat right.

Answer 3

First increase the weight of your ankle braces to 5 pounds & wear them ALL DAY! That means run in them, jump, play basketball in them, go to the store in them.

Next jump rope with two legs, left leg only, right leg only, then switch legs.

*Calf raises, squats, leg presses, leg curls, & leg extensions.

*Start on your hands and feet like a frog then jump as high and as far as you can down the court a couple times. Start out on the baseline run to the free throw line, then kind of jump/skip down the court & get as high as you can.

Answer 4

OK, this is a little confusing but put the first half of your feet on a surface about an inch off the ground from where the other half of your feet is.OK got it?then push up off the ground and back down slowly over and over.trust me after a while your calves will start tightening and building up if you do this twenty times(up and down part)once a day or more.then just start jumping as high as you can and youll see that it helps

Answer 5

Jump Rope

Answer 6

Ok listen to this...... Jump rope you wouldn't believe how much that helps, also running, wouldn't think that helps either but it does....In the begining of basketball i was about 3 inches short of the rim and now i can touch it and im only 5'9 , and I say its Because of running and stuff like that.

Answer 7

It's more than just your calves! Gluts, quads, hams all play a part, as well as agility. You can find personal trainers or coaches who lead a jump training or SAQ class. If you can't find one google SAQ. There are programs available online.

Answer 8

i work in the weightroom all the time...and the number one way to increase a vertical jump is to increase ur hams, but and quads...all explosion comes from your core leg muscles and dont let anyone tell you different...calves increase quickness, not explosivenss...jump rope definitely does help with aerobic and quickness...but i recommend squating, lunges, and sprints...also work ur core with reverse cruches, forearms, med balls, physio balls...

Answer 9

Use a damn trampoline, the when you're done with it, try to jump as high as you can to increase that hop. That's what I did!

Answer 10

Drink more beer.