How to have a good vertical leap

Having a good vertical leap is important to playing the basketball games. It's not a necessity, but it can help you improve some of your basketball skills, such as rebounding, shot blocking, jump shot or fade away jump shot, to hang in the air, and dunking abillities.

So, don't assume that having good hops will make up for a lack of skill in other areas of the game. It won't. But having good leaping ability can add another dimension to your game.

Training your vertical leap
Being able to jump high is the result of a combination of things:
- Natural ability
- Leg strength
- Explosive power
- Overall athleticism

In otherwords, if it's not in your genes, you probably won't ever be able to jump like Michael Jordan. Then again, none of us can.

But no matter what your vertical leap is now, you can always make it better. Even if it's just a small improvement. And that will end up helping you and your game.

Here are some of the thing that will help you get stronger, and hopefully improve your vertical leap:

- Play lots of basketball
If you play a lot of ball, that will tranlate into being in better shape. There's no way your vertical leap will improve if you aren't in good shape. Also, there are lots of quick movements you make in a game that you can't recreate outside of actual game play. These help build your overall basketball abilities, as well as your athleticism (explosiveness, jumping ability, etc.).

- Workout with a jump rope
It's an old school exercise, but it works. Jumping rope is a great way to build stamina, and work on your leg strength. In addition, it builds jumping ability (explosiveness, calf strength, etc.). It's really a great exercise.

- Run stadium stairs
Another old school exericse...and a great one. Running stadium stairs can really help your vertical leap because it build stamina, leg strength, and when done right, explosiveness. To work on explosiveness, use "bounding" movements. In otherwords, don't just get from one step the the next, but really leap and bound up from one step to the next.

- Wall sits and squats
Strength training (like wall sits and squats) will help you build leg strength, which is a key component of athletic fitness, and therefore jumping ability. Remember to only use a weight that is comfortable for you, and to always have a trainer or training partner work out with you. You don't want to get hurt lifting too much weight, or lifting it improperly.

- Explosive leaps
This is a great type of exercises. Do these at a park, or on a football field so that you are cushioned by the soft grass surface.

One-legged jumps are done like this: leap as high as possible off of one foot, then come down and immediately leap as high as possible off the other leg. Repeat this for 10 to 15 jumps.

Two-legged leaps are done like this: squat down so you are in the triple threat position. Now explode up and off the ground as if you are reaching for a rebound. Come down, gather yourself for a second or two, then leap up again, as high as possible. Do this 8 to 10 times.

Remember, vertical leap is part leg strength and part explosiveness. In fact, the explosiveness part is the more important of the two. It's not about the size of your leg muscles, or how much weight you can put up in the gym. It's about your athletic ability, coordination, and your ability to explode up and off the ground.

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Tips for rebound, freethrow, and jump shot

Improve your rebounding, free throw shooting and jump shot skills with a fast-paced game of tip-in.

Step One
Establish a set order of player rotation that never alters during the game.

Step Two
Allow the first person to shoot a free throw to start the game. This is called "breaking the ice." The first successful free throw of the game counts as two points no matter who makes it. All subsequent free throws are worth one point.

Step Three
Let the second player rebound the ball and shoot it if the first player misses the free throw. The ball can't bounce more than once before being retrieved and shot. If the ball bounces more than once and the player doesn't get it, the player's turn is forfeited. The next player in the rotation steps out to the three-point line and shoots to restart the game. The three-point shot is only worth two points.

Step Four
Make sure you jump every time before you handle the ball. Unless you're shooting the free throw, you're never allowed to touch the ball while your feet are on the ground.

Step Five
Play continues in this manner, rotating in the set order until a player makes a basket. Any shot made during this part of the game counts as two points.

Step Six
Shoot free throws after making a basket. Each free throw is worth one point.

Step Seven
Continue to shoot free throws until you miss one. There's no set limit to how many in a row you can make.

Step Eight
Play continues after a missed free throw in the same manner as before.

Step Nine
End the game whenever a player gets exactly 30 points. If a player goes over 30 points, the player's score automatically drops to 19 points.


Tips & Warnings
- Rebounding and shooting the ball before it touches the ground (aka "tip-in") is the easiest way to score points.
- Quickly judge what area you think the ball will rebound to and get there before the ball does.
- While you can't touch the ball or your opponents when it's not your turn, you can be an obstacle. Touching the ball out of turn is always automatic goaltending, so be careful.
- This is a fun, fast-paced game that's useful for developing off-balance shots.

[source: ehow.com]

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Step by step shooting drills

Here is a step by step break down on how to shoot a basketball. Print these directions out and go the basketball court and practice. Repeat the process over and over again. You won't be able to shoot as good as a pro quite yet, but if you don't use this process you will never be able to make even 10%. Good form is the foundation for a great shot.

The most important aspect of shooting a basketball is your foot placement. The foot on your dominant side (whichever hand you use to shoot the ball is your dominant side) should be slightly in front of other foot. You want your toes to be “squared up” between the basket. If your feet are pointing anywhere else but the basket you will have a very difficult time making the basket.

Make sure you have a good center of gravity between your feet before you take the shot.

Bend your knee, elbows, and wrists prior to beginning your shot.

Hold the ball in your dominant hand and place your other hand on the side for stability. The ball should rest on your finger pad and fingers, not on the palm of your hand.

For best accuracy your eyes should be focused at the back of the rim

When you raise your arms bring the ball in front of your head slightly above eye level. Make sure your elbow is directly under the ball.

As you raise your hands to this position, but before you release the ball, your off hand should be removed from the basketball. Control the shot with your dominant hand only; leaving your off hand on the ball at the peak of the release point will disrupt your shot.
At the same time as you are raising the ball to a shooting position you should be extending your legs and jumping. The timing is such that just after you leave the ground you release that basketball.

The follow through is very important. Your shooting arm should extend fully while your wrist flicks the basketball at the back of the rim. When you use this wrist flick it gives the ball backspin. Continue the motion fully even after the ball leaves your hand.

Watch the ball go into the net as you make the perfect swish to win the game!

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Marion and Kobe discussed transfer

Shawn Marion wants to leave Phoenix and interested by the idea to become a member of Lakers.

“I am interested in Lakers,” declared Marion.

He as declared as he had spoken in Kobe Bryant and that Bryant “embraced the idea.”

Marion added: “he wants that occurs.”

If concerns of Bryant on the possible transfers which Lakers make think that the addition of Marion would help, at least it is an indication which it thinks of Lakers as “us” not that “them”.

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Jason Williams is potentially being traded by Heats

Jason Williams will be in competition with Smush Parker and Charlie Bell.

Heat team lacking depth at point guard at the start of the offseason soon could be overloaded at the position.

Based on Riley's offseason rhetoric about getting his team back below the NBA's dollar-for-dollar luxury tax on excessive payrolls, and considering Bell's desire to spend more time at point guard, Williams' Heat future now appears tenuous.

Not only is Williams coming off two injury-plagued seasons, but he holds a $9 million expiring contract. Should the Heat be able to move his deal for a lower-priced contract of a much-needed small forward, say Golden State free agent Mickael Pietrus, the Heat would be able to balance its roster while also reducing its luxury-tax exposure.

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One-On-One Basketball Drills

Here are some one on one basketball moves for you, just click on the link below:

[Ball Reversal]

[Crossover Moves]

[Crossover Step]

[Dead-Ball Moves]

[Inside Moves]

[Make Yourself Bigger]

[Read the Defense]

[Step-Throught Moves]

[The Flash Cut]

[The Lob Pass]

[The Rear Turn]

[Reverse Dribble]

[The Rocker Step]

[Fake and Jump Shot]

[The Step Across]

[other moves]

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The Step Across

When your defender is playing in front of you on the ball side in the low post, you will never be able to receive a good pass unless you can get back in front of your man.

The best way to do this is to do the following:

1. Make a strong step in the direction away from the ball.

2. Come back quickly and step in front of your defender with the foot nearest the ball.

3. You can keep the man sealed off by keeping low and leaning against his leg and hip. This will keep him from getting around you again. Put your arm up and call for the ball.

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The Shot Fake And Jump Shot

To execute this move, do the following:

1. Start with a one-count stop. Bring the ball up toward your head to give the defensive man the impression that you are going to take a jump shot. He will lunge toward you at this moment.

2. Crouch down with your legs to gather your strength.

3. Go up with your jump shot just as your defensive man moves into you. Go up strong! Bump him a little with your shoulder, or forearm to prevent him from blocking your shot. Often your man will foul you and you get a three-point play out of the move.

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The Rocker Step

The rocker step is a quick head-and-shoulder fake you can use to set up a drive. It begins just like the jab step. Do the rocker step as follows:

1. Keep the ball in your hands at waist level or near your hips and establish proper basketball position.

2. Take a short, hard step (10 inches or less) toward the defensive man. At the same time, fake the dribble by bringing the ball down outside your knee.

3. Once you see he hasn't been fooled, pull back to your original position.

4. When your defensive man moves toward you again, drive past him, using the same jab foot (think of this as a three-count move : jab step; rock back to your original position; powerful step and strong dribble past the hip of your defensive man.


The Rocker Step, Shot Fake, And Drive

This move is an elaboration upon both the previous moves. Perform it as follows:

1. Keep the ball in your hands at waist level or near your hips and establish proper basketball position.

2. Take a short, hard step (10 inches or less) toward the defensive man. At the same time, fake the dribble by bringing the ball down outside your knee.

3. Once you see he hasn't been fooled, pull back to your original position.

4. Fake a jump shot with your arms and ball by bringing the ball up to the level of your head as you would in the first phase of the jump shot.

5. Once your defender is taken in by your fake and moves toward you to block your jump shot, make an explosive drive and go right around him.

As with all these individual moves, it's important to maintain a crouched position when you make your fakes and when you go around your defender. If you straighten up, you will lose the power and quickness which makes these moves so effective.

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The Reverse

If you are positioned down low on the ball side, but your man is keeping you from getting a pass, a good way to free yourself is with a reverse move. To make the reverse work for you, do the following:

1. Take a hard step toward the passer.

2. Then make a drop step with the foot nearest the baseline.

3. Hook the defender's foot with your foot and lean into his hip with your hip and forearm. This will hold him in his spot and keep him from going around you. With your free hand call for the ball and be ready to go right to the hoop with it.

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The Rear Turn

When you're being closely guarded from behind in the low post, you often need to make a quick rear turn to spring yourself free to receive a pass. This move is made by hooking your outside foot around the outside foot of your defensive man and then quickly pivoting on your lead foot. Bend over slightly as you make the turn, being sure to make contact with your man with your rear and back.
Once you have good positioning, ask for the ball with either one or two hands. Hold this position for a two-count so the player with the ball can see you.

To prevent your defensive man from interfering with the incoming pass, it's important that you seal him off by putting the forearm of your non-target arm, bent at a 45-degree angle, on his chest, without using the hand to push or hold him. If you don't get the ball, by the end of the count, move somewhere and set a screen.

Another effective way of keeping the defender from reaching over and stealing a pass is to hook your non-target forearm in the crook of the defenders extended arm and push it down. Continue to signal for the ball with the other arm.

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The Lob Pass

Timing between you and the passer is critical if this play is going to work. The pass has to be accurate and out of reach of the defender; and, you have to hold him off before breaking to receive the pass and take it to the hoop.

The lob pass is best used when your man is fronting you low on the ball side. When this happens, do the following:

1. Turn and face the basket and lean your hip and butt into the back of the defender.

2. Place your forearm on his back and with your other hand make a target for the incoming pass.

3. Once the pass is over the hands of your defender, release from the defender, take the pass, and go to the hoop with it.

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The Flash Cut

The flash cut is always made from the "weak-side", away from the ball. You can move toward the passer from either the low, or high post areas. To make a flash cut you should, first, take a step or two away from where you want to go. Then, change direction, pick up your pace, and cut toward the passer to receive the ball. Your defender will be behind you at this point and you can either go up for a shot, or pass off.

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Step-Through Move

To execute this move do the following:

1. Come to a one-count stop.

2. Fake a jump shot.

3. If you want to go to the left, take a quick step to the side of the defender with your right foot. Protect the ball as you go toward the hoop.

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Reading The Defense

In the early part of every basketball game it becomes obvious how they intend to play the post man. Every post player should become aware of this fact.
As the ball is brought up court, the post man should line up on the high side of the box (rectangle along the foul lane). The post man should face into the lane. This simple maneuver, (facing the lane), causes many problems for the defender. Generally, a defensive man is not accustomed to see the man he is guarding squarely facing him and staring him in the eye. In such a position, the defensive man feels mighty foolish playing in front of the offensive man.

As the ball is brought into the wing area (free throw line, extended), the post man's first step should be toward the baseline to drive the man down. Then, he pivots into the defender to seal him off. The pivot must be executed properly ... knees flexed, hips lowered, feet spread wider than shoulder's width, arms up with elbows out, taking up a lot of space on the court.

Now is the time to note how your defender is playing you. Generally, each team will establish a certain pattern on guarding the post man. Usually, after two or three times down the court, the coach can see the trend. This is one of the first thing every good coach looks for from the bench. An intelligent post player determines this, too. He should call this to the coach's attention at an early time out. If a post man can come over to the bench and say, confidently and correctly, "They are fronting me when I'm low and siding me to the baseline side, when I'm high." Or, "They are playing directly behind me at all times." Then, you are well on your way toward being a good pivot man.

When the ball is thrown to the forward at a wing position, below the free throw line, and the defensive post man is playing on the low side (baseline side), the next possession the post man should line up on the low side of the box. He should be thinking "short hook to the middle" if he gets the ball. If the defensive man is playing on the high side of the post, not the baseline side, The offensive post man should move up the lane to straddle the second lane mark, but he should stay on the lane. The post man should be thinking power lay-up if he gets the ball. If the defensive man is directly behind, get to the high side of the box. Think short hook to the outside or short jumper to the middle. You might even get a power lay-up by faking to the middle, then executing a quick drop step with the baseline foot, then, power it up.

If the defensive man is fronting you completely, slide up the lane to the third lane marker and move a half step off the lane. More will be said about the pass and type of shot to be used in different situations; but, to put things briefly, if the defensive man is playing on the high side, the post man should expect a bounce or overhead pass and be thinking power lay-up.

If the defender is on the low side you should expect a bounce, overhead, or halo pass, and be thinking hook to the middle.

If the defender is behind, look for a bounce, overhead, or halo pass, and be thinking quick pivot jumper or a one ball busting dribble-drive move.

If the defender is fronting, you should expect a lob pass from the forward at the strong-side wing; and, the guard at the point as you swing into the lane, or from a weak-side forward, who has flashed to the high post. The shot in all three cases will be either a baby jumper or a power lay-up.

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Make Yourself Bigger

To play down low you have to make yourself bigger. You do this by setting yourself up with an exaggerated basketball stance.
Spread your feet wider than shoulder's width. Make sure your elbows are flared and your hands are up. What this big stance does for you is help keep your defensive man from stepping around you or reaching over your back to either steal or knock the ball away.

When fighting for position down low, the most important thing to do is to present yourself as a good target for your teammates. With so many players cutting in and out of the low-post area, this is often difficult.

Your own defender will be doing his best to get in front of you and cut off any passes, and any other defender coming through the low-post area will throw out his hand if it looks like he can steal an incoming pass.

Keep your man behind you at all times by continually maneuvering in front of him, blocking him with your upper arm, while at the same time presenting a target for a pass with your other arm held high. It's extremely important to have contact with the body of your defender so you can always know where he is and what type of move you can try to make.

To work successfully in the low post or in the lane, it will take a coordinated effort between the passer and you to finally get you the ball.

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Inside Moves With and Without the Ball

It's a necessity in winning basketball that a team have players with good, solid inside moves. These are the player (and not just the center), who can post their man, receive a pass in the paint, or down low "in traffic" and then turn it into a high- percentage shot and a possible three-point play.

The more players a team has like this, the better off it will be. A team that can rely on good inside movement for many of its points has these positive factors working in its favor:

1. It can count on getting most of its points from shots taken only a few feet away from the hoop instead of having to depend on long-range jump shots.

2. Three-point plays, (a field goal and a foul shot), occur more frequently "in the paint."

3. Strong continuous offensive play underneath the basket and the resulting personal fouls committed by the defense will quickly change the complexion of any game.

4. A player with good inside moves will cause the defense to double up and help out to keep him from scoring. This defensive maneuvering often results in freeing offensive forwards and guards for their outside shots.

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Dead-Ball Moves

Many times you will encounter situations in a game when you have already picked up your dribble and your defensive man is standing right in front of you preventing you from getting off a shot or passing the ball. It is just for cases like this that you need to have some dead-ball moves. Naturally, you can use these moves away from the basket, but they are more effective when you make them not far from the hoop, either in or close by the lane.

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The Crossover Step

Often the defensive player will overplay you to your strong side. In this case, the crossover step and the ability to dribble equally well with either hand will help you out of this defensive overplay.
To make this crossover step to the left, take the following steps:

1. Make a short hard jab step in the direction of the defensive player with your right foot.

2. Keep low and with the same leg, take a long step, crossing it over the outside of the defender's right foot.

3. Swing the ball very quickly from your right side to your left side as you make the leg move, cutting closely off the defender's shoulder.

4. Push the ball out behind the defender with your left hand, making sure it goes past his hip.

Reverse the above steps if you are being overplayed to the other side. In that case, you would be doing a crossover step to the right.

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Crossover

This is another power move that will help get you past your defender after you have given up your dribble. Do the following to execute the move:

1. Make a one-count stop.

2. Make a crossover step.

3. Go past your defender and shoot a lay-up.

Since this is a power move, making the shot will depend a lot on getting jumping power and positioning from your lower body. Be prepared to be fouled as you go to the hoop. Protect the ball from your man with the elbow as you go up.

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Ball Reversal

Many times your man will do a good job of fronting you and keeping you from getting a pass down low. When this happens on the ball side, what you can do is signal your teammate to swing the ball over to the opposite side of the court. As this is happening, time the passes and cut quickly to the ball.

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One-On-One Basketball Moves

Outside Live-Ball Moves
Many times you will receive a pass on the court and find that, although you are guarded, you are the closest one to the basket. It's now up to you to make a move with the ball so you can get off your shot. This is where you get to add your personal offensive touch. Being able to execute more than one of the following individual moves with the ball will greatly help you get free for your shot. Practice them when you're alone, using different fakes and varied speeds.

When you practice these moves, be sure that you turn, face the basket, and assume proper basketball position: your feet a shoulder's width apart and pointed toward the basket, your knees are flexed, and your shoulders are facing the basket. If you are right handed, keep the ball on your right side. If you are left handed, keep it on your left side.

The Drive
The drive, a quick move past the defender toward the hoop, is one of the most basic of all offensive basketball moves. If you are able to drive well, then you can get past your man and successfully penetrate the defense. Once you are close to the hoop you can then go for the shot yourself, possibly getting fouled; or, you can dish off to a teammate who can get an uncontested lay-up or a short- range jump shot.
Don't overuse the drive. What happens in a game when you continually look for the drive is that your defensive man automatically starts to back up once you have the ball. He knows what you want to do. By backing off, he denies you the first step to the hoop. This takes away any advantage that you had over him with the drive.

When this happens, a player has to bring out the best offensive weapon there is to get the drive back: the OUTSIDE shot. If the defense is laying off you to keep you from driving, then go for your jumper. After you make two or three of them, the defense will be forced to move back in close to keep you honest. Then you got your man right where you want him. He's more vulnerable than ever to your quickness, and you can use your drive again.

It's important to protect the ball with your body when you are driving. Do this by turning your trunk as much as possible to prevent any steals. For a drive to the basket, quickness and control are great assets to have. Practice your drive like this:

1. Face up and be square with the basket. Keep low, knees flexed, and in a good basketball offensive position.

2. With the ball in your hands, work on pushing off on your back foot and taking that first long step to the hoop.

3. Put the ball down hard on the floor, before you pick up your pivot foot.

Do this often. Once this first quick step starts to come naturally, you are on your way to becoming a dangerous driver. When you do commit yourself to going up for the shot, after the drive, concentrate on making the shot. It's going to be congested as you move to the hoop. Other players will pop out to pick you up. Concentrate on making the shot! Look to pass only if you can't get your shot off, or if you can spot a teammate in a better scoring position.

[read other Step]

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Programs To Increase Vertical Jump

Program #1 - Weight Training
If you don't have an extensive background in weight training, this type of program is the easiest and safest to follow. It will produce just as effective results for beginners as any other type of vertical jump program.
Perform this routine 2-3 times a week with at least 48 hours rest between sessions. Use the heaviest weight possible that allows you to perform the desired number of repetitions.


(click image to enlarge)

Program #2 - Dynamic Weight Training
If you are currently strength training add these exercises to your routine. Use a weight for each exercise that equates to 30% of your 1-RM.
Do not perform these exercises alone -- make sure a qualified professional is with you at all times. You should also have experience of performing these exercises and a good strength base before completing this program.

Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 8 week period.

Squat jumps
In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm.

Power cleans
Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights. A description with pictures is coming soon.

Push presses
You can also get a detailed description of this exercise at the site mentioned above

Bench press throws
Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise.


Program #3 - Combined Program
This program combines a weight training program with a plyometric program. Make sure you read the guidelines for plyometric training on the plyometrics page before you start...
(Plyometric Training)

MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.


(click image to enlarge)
*Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights.

TUESDAY - Plyometric Training
Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.

Running jump (2 sets 10 reps)
1) Stand with one foot slightly in front of the other.
2) Take three strides with a quick-quicker-quickest pace.
3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage.
4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions.

Depth jumps* (4 sets 10 reps)
1) Stand on a sturdy box or bench approximately 30cm (12in) high to start.
2) Step off the box, keep your torso upright, landing on both feet.
3) As you land jump up as quickly as you can minimising ground contact time.
4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc.
5) This is 1 repetition. Repeat for 10 jumps to complete 1 set.
6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.

* Depth or reactive jumps are an advanced plyometric exercise. It is unadvised that athletes new to plyometrics or under the age of 16 should avoid this exercise.

WEDNESDAY - Rest

THURSDAY Weight training as per Monday

FRIDAY - Plyometric training as per Tuesday

[source: www.sport-fitness-advisor.com]

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Combining weight training with plyometric training.

Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.

One final point... a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump!

what is the best way to increase vertical jump performance?

- If you are new to strength training a basic weight training program will increase vertical jump power safely and effectively (see below for details).

- If you already do some strength training and are pushed for time, add some dynamic weight training exercises to your routine (see below).

- If you have the time and commitment, combine a weight training program with a plyometric training program for optimum results...

[read program to increasing jump]

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How To Increase Vertical Jump Power

With the right training techniques you can increase vertical jump performance significantly...
While it may be true that genetics plays a considerable role in an individual's capacity for peak power, the fact is...

Very few of your competitors or team mates will train specifically to increase vertical jump power.

So with a bit of commitment it is possible to out jump most of your peers!

Is there a single best way to increase your vertical jump ability?

This article will give you 3 types of strength training programs to increase vertical jump performance.

Each technique has been proven to significantly increase vertical jump ability and each has it's own advantages. Decide for yourself which program best suits your needs. First up is...

1. Increase Vertical Jump Power With Traditional Weight Training

This method incorporates exercises such as squats, lunges, leg presses and toe raises. Heavy loads (80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength.
Why is this method an effective way to increase vertical jump ability?

The principle fitness component of vertical jumping is power. Power is a combination of strength and speed (Power = Strength x Speed). So...

A weight training program that improves your maximal strength can improve you power and increase vertical jump ability. Here's the key though...

As an athlete improves and is able to lift more weight, the speed of movement decreases and so does power output. For experienced strength training athletes wishing to improve their vertical jump, traditional weight training is the least beneficial of the three methods.

For beginners to strength training, traditional weight training exercises provide a safe, accessible and highly effective way to increase vertical jump power.

2. Increase Vertical Jump With Dynamic Weight Training

An example of a dynamic weight training exercise is the jump squat. Lighter loads (30% 1-RM) are used and the resistance is accelerated explosively through the full range of motion.

Olympic lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises. To execute these movements successfully a great deal of speed is required. As the athlete improves and lifts more weight, the component of speed is not affected. The result?

Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability. The challenge is that many dynamic weight training skills are complex and require experience, coaching and proper facilities.

3. Increase Vertical Jump Power With Plyometric Training

Plyometrics is the most commonly used training method to increase vertical jump power. It "bridges the gap between strength and speed". For more details on this type of training see the plyometrics article.

There is little to separate the three training methods when it comes increasing vertical jump performance. However... there is one type of training that seems to increase vertical jump the most...

[read Combining weight training with plyometric training]

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Marion to Utah?

The Suns and Utah Jazz tossed around the idea of has trade sending Shawn Marion to Utah for Andrei Kirilenko last month goal did not move past the changeable training course of talks and the discussion of swapping forwards has been tabled for weeks.

Marion, 29, frequently comes up in trade talks because the Suns are over the tax threshold with contracts that will pay to their big three - Steve Nash, Amaré Stoudemire and Marion - $41.6 million for the coming season and $45.1 million in 2008-09.

Marion is the signal-paid Suns player At $16,440,000 this season and $17,810,000 in 2008-09, his contract' S final year.

Acquiring Kirilenko would only delay the Suns' payroll strain.

Kirilenko, 26, will Be paid $63.1 million over the next furnace let us seasons. He was year All-Star in 2004 drank struggled last season and complained of his reduced role to the not of crying in year interview during the playoffs.

Like Marion, Kirilenko has been among league leaders in blocks and steals during his career. At 6 feet 9, the Russian runs the floor well goal has has suspect perimeter shot. Last season, Kirilenko started 70 games, hit 21 bore of his three-pointers and averaged 8.3 points and 4.7 rebounds for has division field. His contract runs through 2010-11, when Stoudemire' S contract closed with has $17.9 million salary and Nash could start has new deal.

Phoenix has been looking to move Marcus Banks, goal Utah has three not guards.

The Suns would get some payroll relief and tax savings ($5.35 million combined this year) while Utah would cuts the end of Marion' S deal lined up with when Deron Williams' first big contract would start.

General Suns Manager Steve Kerr declined to how.

[source]

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Bryant and Jackson together in secrecy service

Jackson dropped by to be inducted into the Basketball Hall of Fame in Springfield, Mass., last weekend.

And in typical Jackson-esque fashion, He couldn't just pick up has few accodances and be one his merry way.

How mundane would that be? That's for the hoi polloi.

For regular coaches.

Nope, our man Phil used the occasion to reveal He and Kobe were in collusion to upgrade the Lakers roster.

Thesis are the kinds of things even columnists cannot make up.

That would Be Phil Jackson, the man who ounce demanded the Lakers trade Kobe Bryant. Who deemed him “uncoachable.”

And now they're so cozy they cuts has secret handshake. Yew they start batting to their eyes At each other, I'm leaving.

This is particularly disingenuous with Kobe's idea of encouraging roster upgrades, which has included his infamous atomic yes-No-maybe-yes day of radio rants.

Jackson - the greatest professional basketball coach in history - has one year left one his contract, and after his second hip replacement, is uncertain yew He wants to keep At it. Particularly guiding has TEAM without realistic hope of competing for has.

Kobe - greatest player in the game - is 29 and At the peak of his physical skills.

Spoiled by year early run of championships, He is understandably frustrated poor At the Lakers' record the past three years.

Kobe ripped the Lakers face office, general manager Mitch Kupchak, owner Jerry Buss and his teammates - specifically Andrew Bynum - back in May, though He did spare the TEAM massage therapist.

Before Jackson left for Springfield, He added Jim Buss to the TEAM pyre, saying of the owner's its and club vice president to KLAC-AM (570) 'S Petros Papakakis and Matt Smith:

“We were promised by Jim Buss we'd cuts big exchanges. We've yet to see that. We're still looking for that. And we still are looking for that big boost in our TEAM. So we hope we still cuts one more (move) in custom to include has player that really edge play.”

The Lakers, however, cut done precious little to seriously improve the club this summer.

They signed veteran guard Derek Fisher, which has gift goal won't cuts has major impact. Then they're-signed Luke Walton and Chris Mihm, and crossed fingers and hoped for better health.

Everyone understands that's still not enough to could the Lakers in position to threaten for has, though No one recognizes it better than that one-two shrouded covert coils duet of Phil and Kobe.

No doubt Phil, Kobe, Mitch, the Buss family, TEAM masseuse, the fans, the NBA and media would still prefer to see the roster upgraded. Edge we all Be in collusion with that?

[source]

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Damir Markota waived by Bucks

Milwaukee Bucks have requested waivers on forward Damir Markota (6-10, 225), General Manager Larry Harris announced today.

Selected by San Antonio with the 59th overall pick in the 2006 NBA Draft, Markota was traded to the Bucks on June 28, 2006 for the better of Milwaukee’s two second round picks in the 2007 NBA Draft (33rd overall).

[source]

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Breezy Mid DMX

Get quick in the Breezy Mid DMX court shoe from Reebok. Built with a perforated leather upper, this basketball shoe is lined with mesh and a soft interior knit to keep your feet relaxed. The rubber sole offers traction toward stability.

Features:
- Leather upper
- Mesh and knit interior
- Rubber sole

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Stand still, catch and shoot.

I had post many shooting tips and drills, and i still post its because there are so many basketball shooting tips and drills. You can not improve your skill with one or two kinds of drills. Whatever the tips and drills, all of them must be improving your shooting if you practice its. You just need to try or to practice its and maybe you should make some evolution of that drills. You must not have to mime any basketball stars' moves, you can just create your own move provided that can make you good.

Here are another shooting tips for you:
Stand still, catch and shoot. Stand still, catch, dribble and shoot. Catch while on the move and shoot. Catch while on the move and fake or just go right into the dribble and then shoot. And, creating off of fakes (while a pivot foot is planted). Make sure you square up to the basket when shooting. Both feet should be pointing at the basket, and your body should square up to it. Make sure your power is coming from your legs, not your arms. Remember to follow-through on your shot. Practice like crazy. And be intense. Don't be lazy, work hard. If you half-heartedly practice getting shots off, they won't be very effective when a tough defender is near you in a real game.

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