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Starting My Jump Training Journey in Singapore as a Basketball Player

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I am 169cm tall. On a good day. I have played basketball for the majority of my life and I have always wanted to dunk the basketball. Today, I am going to push my limits and see how far I can go. Or in this case, how high I can jump. 

This is my plan (in a nutshell)

Step 1: Increase my muscle size

In this step, I want to increase my work capacity as much as possible so that I can take on a larger volume of work without getting injured easily. 

Step 2: Increase my muscle strength

Although muscle size is correlated to muscle strength, it is not trained the same way. In order to maximise for muscle strength, I need to push for max weight with low reps. 

Step 3: Increase muscle power 

Muscle strength doesn’t equate into muscle power. The difference is the amount of time elapsed. A better term to use is explosivesness. Plyometrics would be a good way to go about training for this.

Things to note:

  • Mobility is important to keep my joints healthy
  • Isometrics is good for recruiting more muscle, increasing tendon stiffness and decreasing compensation
  • Eccentrics are good for improving stretch reflex ability
  • Concentrics are good for rate of force development
  • Peak/Technique to put all of it to work together

If you have any tips or programs, do DM me @ownyourcourt on Instagram.

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