Vertical Knee

Do basketball players improve their flexibility in order increase their vertical jump?

I’ve been known to touch the rim and sometimes on a good day grab the rim. I’ve never played basketball for a team before. I was just wondering what they do to jump higher. Also, do they try to do stretch exercises as much as they can? I look at some of the basketball players in the NBA when they go up for a dunk it looks like their hips are very flexible they can extend their back a little further backwards while in the air. Dr. J wasn’t that strong leg wise but he did look very flexible. Also, I’ve been told I have tight hips could improving flexiblity in my hips alone increase my vertical jump, my legs are already strong. I was wondering if that could really get me the 7 inches I need to get up higher.?Plus, I have tight muscles in my knees and ankles anybody know any stretches for that? The muscle inside and around the knees to improve flexiblity?

This is the least exciting of all the principles that I could possibly name. However, if you do not have proper range of motion in your hips, shoulders, and low back you are not going to reach your potential. Since the dominant amount of force production in a vertical leap is accomplished in the hips, you will see that optimal range of motion is very necessary. If your hips are tight you will not be able to translate force through the hip musculature properly and you are setting yourself up for injuries, primarily in the low back and sacroiliac joint.

Simply stretching though in the traditional sense will not be the solution to your problems. In flexibility training there are two main types, static and dynamic. Static is the what most traditionally think when flexibility is mentioned. Holding a particular stretch for 20-60 seconds. Dynamic flexibility involves certain types of movement that will help increase the range of motion in certain joints. My preferred examples might be stepping over hurdles for the hips. The importance of the distinction relates to how you structure your program. There is a very poor correlation between these two types of flexibility. Meaning if you are bad in static stretching you can still be very good in dynamic. It is important to use both. Usually we will use dynamic methods prior to a workout, as it will provide proper range of motion and assist in increased force production. Static flexibility has been shown to reduce force production so usually it is saved for after the workout as a recovery method and additional flexibility training.

Sport Stretch by Michael J. Alter provides some great ideas for static stretches. Many of my dynamic stretches use basic tumbling, hurdles, and full range of motion lifts. By using all these methods the athlete can increase many aspects of their performance including their vertical jump.

eBay Logo  

Home Gym Machine Push Pull Up Station Vertical Knee Raise Dip Weights Workout


Home Gym Machine Push Pull Up Station Vertical Knee Raise Dip Weights Workout


$249.99


Beating Patellar Tendonitis: The Proven Treatment Formula to Fix Hidden Causes of Jumper's Knee and Stay Pain-free for Life


Beating Patellar Tendonitis: The Proven Treatment Formula to Fix Hidden Causes of Jumper’s Knee and Stay Pain-free for Life


$16.53


Are you struggling with patellar tendonitis (“Jumper’s Knee”) and can’t seem to make progress in recovering from it no matter what you do? It’s not your fault. Keep reading to learn the surprising truth about how you can finally fix this situation. The author’s story: “Back when I suffered from patellar tendonitis, I thought I was doing everything possible to treat this injury. I wa…

Free+Style: Maximize Sport and Life Performance with Four Basic Movements


Free+Style: Maximize Sport and Life Performance with Four Basic Movements


$27.96


Everyone cares about physical performance and the fitness industry offers an infinite number of solutions to improve it. But who has the best solution and how do we know if and how it will work for us? After over 15 years of training as an elite gymnast and over a decade of coaching, Coach Carl Paoli offers a fresh philosophy on training by connecting movement styles to fit your specific purpose, …

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance


Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance


$32.50


LEARN HOW TO HACK HUMAN MOVEMENTJoin the movement that has reached millions of athletes and coaches; learn how to perform basic maintenance on your body, unlock your human potential, live pain free…and become a Supple Leopard.Improve your athletic performance, extend your athletic career, treat body stiffness and achy joints, and rehabilitate injuries—all without having to seek out a coach, do…

Kosher Casual Womens Modest Knee Length Denim Skirt With Vertical Panels


Kosher Casual Womens Modest Knee Length Denim Skirt With Vertical Panels



Kosher Casual A-line denim skirt for women made from 98% Cotton/ 2% Spandex Denim for great drape and year round wear…


Gothic Lolita Cosplay Over Knee Thigh High Vertical Stripes Stockings Ship From US


Gothic Lolita Cosplay Over Knee Thigh High Vertical Stripes Stockings Ship From US


$9.99


Combed cotton is an extremely soft version of cotton made by specially treating the cotton fibers before they are spun into yarn. As a general rule, combed cotton is slightly more expensive than conventional cotton. The extremely soft, strong material is ideal for making bed linens and clothing which will be worn against the skin. If the textile used in a cotton product is combed cotton, it will u…

ECOSCO Women Bow-Knot Vertical Stripes Knee Hight Socks Stockings Tights,025


ECOSCO Women Bow-Knot Vertical Stripes Knee Hight Socks Stockings Tights,025


$8.99


Authentic ECOSCO apparel – 100% Brand New w/Package…

Body Solid Commercial Rated Vertical Knee Raise and Dip Station Power Tower GVKR60


Body Solid Commercial Rated Vertical Knee Raise and Dip Station Power Tower GVKR60


$360.00


Designed to provide an intense ab workout while eliminating strain on the lower back, the Vertical Knee Raise Machine is hard to beat for vacuuming the waistline. Easy and convenient step entry makes getting started a breeze….

Body Solid Deluxe Vertical Knee Raise and Dip Station Power Tower GVKR82


Body Solid Deluxe Vertical Knee Raise and Dip Station Power Tower GVKR82


$440.00


Designed to provide an intense ab workout while eliminating strain on the lower back, the Vertical Knee Raise Machine is hard to beat for vacuuming the waistline. Easy and convenient step entry makes getting started a breeze.  Thick, comfortable DuraFirm back pads and arm supports reduce fatigue and discomfort allowing you keep working on your abs and obliques. Both machines feature Dip Station …

Weider Power Tower


Weider Power Tower


$136.03


Commit to Train Let the versatility and engineering of the Weider Power Tower smooth out your exercise program. The independent utility bench and uprights accommodate Olympic bars for your total strength-training commitment. Build strength in your quads, hip flexors, and hamstrings with the six-roll leg developer. The curl yoke helps develop the muscles in your upper body. And the safety spotte…

Vertical Wall Decals Human Knee - 18 inches x 14 inches - Peel and Stick Removable Graphic


Vertical Wall Decals Human Knee – 18 inches x 14 inches – Peel and Stick Removable Graphic


$24.99


Apply a WallMonkey graphic to your wall in minutes. Made from high quality materials using state-of-the-art production methods, WallMonkeys go where you go! Simply remove and re-apply. WallMonkeys paint-safe self-adhesive won’t leave any sticky residue behind. Available in a variety of sizes and prices, WallMonkeys are always a perfect fit. Have you measured your wall? WallMonkeys are printed on-d…

Comments are closed.