Learning Exercises For Women's Basketball
As a basketball player, I find jumping as the most essential part in women's basketball along with the ability to shoot and the ability to run fast. Jump shots, lay-up and blocking shots will require jumping and high at that. It gives you momentum during your plays and it is needed during defense. It is not something that you should neglect because whether you like it or not, those who can jump well during plays will get the most out of everything especially during blocking shots. You can never perform a "jump" shot without jumping. You can never perform a lay-up without jumping. And most of all, you can never block a shot especially the "jump" shot if you do not jump.
Here we will look at some basic exercises to get better in jumping.
First we take a look at long jump while standing. This will be a good exercise if you are building or increasing your leg power. That is the basic for jumping. Your starting point should be to stand with your feet apart like that of shoulder width. While you are preparing to jump, bend your knees and clasp your hips with your hands. This position will let you build up energy. Bending your knees will allow you to push using your legs upward. When you already have enough energy built up, jump as far as you could. Extend your hips, knees and ankles. Originally your hand is clasping your hips while you are on air extend your arms for you to be able to release the energy there and jump as high as possible.
Second we take a look at multiple long jumps while standing. This exercise is basically the same as above only that it requires you to jump three times in a continuous manner making you unable to build energy between jumps. That is why you need to prepare carefully. Stand with your feet apart like that of shoulder width. Just like above bend your knees, and bring your hands to clasp the hips. Wait for you to be able to build enough energy, enough that will last through to the three jumps. When you are already done building this enough energy, jump as high as you can with your hips, knees and ankles extended to release some energy. The moment your feet touches the ground, jump back as high as possible again. You will see how little time you got to build energy. This will test your jumping endurance.
Next we take a look at the four squares. This exercise will allow you to build your lateral movements as well as vertical movements. To begin with prepare 5 markers including where you are standing at. The one you are standing at should be your center area. Make other four markers surrounding the center so it would look like a square. From the center measure 5 feet away to make the first square corner, another 5 feet away to make the second square while doing so make sure that the first square is also 5 feet apart from the second square. Stand with your feet together and bend your knees slightly to jump between markers. For instance if you jump through the first square corner be sure that you get back to the original position which is the center. But of course you can combine other movement possibilities.
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