How to Run Faster & Jump Higher for Basketball

Speed and jumping ability are incredibly important when it comes to being a successful basketball player. You can work extremely hard on your fundamental skills, but if you are slow and unable to get around opponents, your skills are virtually useless. There are many things you can do to increase both your speed and your jumping ability to help you become an overall better basketball player.

Things You'll Need

  • Ankle weights
  • Free weights
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Instructions

    • 1

      Do toe rises. Toe rises are simple to perform and require no equipment other than a stairwell, but the results can be amazing. Place only the balls of your feet on the bottom step of a staircase or on a large hardcover book and slowly rise up and down. Do 50 to 100 a day to begin with and then increase until you feel fatigued.

    • 2

      Wear ankle weights. Wearing ankle weights during everyday activities will strengthen your leg muscles without you having to actively do exercises. Walk around during the day with the weights on, and wear them while you practice (especially during jumping and running drills) or play. When you take them off, you'll notice a considerable difference in your ability to run and jump.

    • 3

      Run stairs or bleachers. Many people mistakenly believe that increasing speed and jumping ability requires strenuous weight training. Running stairs or bleachers can build your calf muscles, giving you the ability to move more quickly and explosively.

    • 4

      Do wall sits. Find a wall, put your back up against it, and squat as if you are sitting in a chair, getting as low in a sitting position as you can for as long as you can. Don't cheat by putting your hands on your knees. When you begin to feel fatigued, keep sitting until you can't hold on any longer. This will build your quads.

    • 5

      Participate in traditional weight training with free weights. Squats, leg presses, lunges and leg extensions are all weight-training exercises that strengthen your quads. Consult a weight-training professional prior to attempting these exercises on your own.