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Step by Step Instructions to Great Jumping Form
- By Joe Haefner
As a coach, I believe it is important to teach our players proper jumping form. Not only can
this help them jump higher and perform better on the basketball court, it prevents injuries. It's
also very important to teach your players how to jump, because of the lack of phsyical education today.
Many kids do not learn proper running or jumping form anymore.
Here's some tips for great jumping form:
- Feet should be about shoulder-width apart or slightly wider.
- Players want to be on the balls (front) of his feet.
- Players want a nice fluid bending of the knees. When jumping, it's important to keep an erect torso.
- When players bend forward too far prior to jumping, this will cause the player use lower-back
muscles which have slow-twitch muscle fibers. As a result, the player will not be as explosive in their jump.
This can also cause immediate or long-term lower back
problems.
- When staying upright, it forces players to use their abdominal muscles which are much stronger
and more explosive than the lower-back muscles.
- When jumping, it's important to explode your hips upwards.
- The arms are also very important with jumping. When bending the knees into the jump, the player
should have their hands near their pockets. When jumping, they should swing the arms upward to propel
the jump even higher.
- It's important to also have a soft landing. Players should not allow their ankles to collapse
or their knees to bend more than 15 degrees.
It is VERY IMPORTANT for players to avoid jumping workouts on cement or any other hard surfaces. It is best to do
this indoors on a wood floor or another surface that has some give to it.
What do you think? Let us know by leaving your comments, suggestions, and questions...
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Comments
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Wim Cluytens says:
5/1/2007 at 4:20:40 AM
Tips: excellent and clear
Missing: pushing off 1 or 2 feet - when?
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T Andersson says:
5/1/2007 at 4:42:08 AM
Make sure that your knee is straight over your middle toe. You should be able to draw a vertical line from middle toe to the knee.
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Enist Parris says:
5/1/2007 at 7:34:59 AM
thanks for tese plays they r very useful. but can u tell me how to motivate a group of 17-20 yeasr old. they dont like practising they only wnat to come out and play. they don't wnat to learn the fundamentals of the game nor even do penalties like push up, sit up or laps.
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Enist Parris says:
5/1/2007 at 7:36:18 AM
i also need some post up drills and dribbling drills skils. also some tips on better shooting.
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Joe Haefner says:
5/1/2007 at 8:23:29 AM
Great comments! In addition to T Anderson's comment, you never want to have your knees cave in or flare out while jumping.
In response to Wim Cluytens, these tips are for a basic jump off of two feet. You still want to apply some of the same principles when jumping off of one foot.
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Marcus Gatara says:
5/1/2007 at 2:48:01 PM
In reply to Enist Parris above I found that in order to motivate 17-20 year olds you need to make practice challenging yet fun. A bit of tough love thrown in doesnt hurt either. Kids naturally want to scrimmage but need to learn the fundamentals of the game first then use those skills practiced in a game situation. Heck I usually sit the unmotivated ones out and show them what they are missing by focussing on the excited and sometimes less talented kids. We have lots of fun but stress the importantance of executing fundamentals correctly.
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Georege P says:
5/1/2007 at 8:46:58 PM
I want to thankyou for your insight.I was teaching my son how to jump properly just yesterday and this helps alot!
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quobero qoubero II says:
5/3/2007 at 9:19:13 AM
Fantastic advice,mind helpin me out with a drill that you perhaps know that helps my players talk on the pitch. It's as though they can't talk and this costs the team... no communication...
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Mark Bay says:
5/4/2007 at 10:49:51 PM
Outstanding tips for coaching also good running backward drills helps keep body in proper position over feet if they don't have there head over feet down to the floor they go,they will learn quick for body control.
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Ali Naseer says:
5/5/2007 at 4:26:36 AM
Very complete!
What are the jumping exercises appropriate for Under 14.
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Ariel Rabe says:
5/7/2007 at 4:45:39 AM
The erect torso prior to the jump is indeed effective and good and hands pocket level. Thanks a lot.
Re input to Mr. Enist Parris: What I did recently in discipling a 12-year old who came to practice in slippers and not in practice uniform (athletic type and tall but still fair fundamentally) is to request him to write a letter of apology addressed to the team as a whole; that is,if he still interested in joining.
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wilson says:
5/8/2007 at 3:49:05 AM
What insightful material! The material on jump drills is so great and i will surely teach my boys.
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aj says:
6/28/2007 at 8:18:32 PM
i need more tips
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stephen says:
6/28/2007 at 8:19:34 PM
give me fire
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