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SheronWu's avatar

Please tell me some good ways to help a teenager jump higher, and make his shrank thinner?

Asked by SheronWu (14 points ) March 14th, 2014

Hi, my little brother is 16 now. He plays basketball. He wants to jump higher. His coach thinks his shrank is a little bit fat for a basketball player. Do you have any good training ideas for him to jump higher, or maybe let his tendon grow longer, or his shrank become thinner? Will these techniques disturb his body growth?
l am waiting for your answers. Thanks a lot.

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7 Answers

Brian1946's avatar

What is a shrank? Are you referring to a body part?

SheronWu's avatar

calf l think

Cruiser's avatar

If your brother is a little “fat” as you say, he probably is not eating well. So a change to a healthier diet will help him lose weight and that alone could help him move faster and jump higher. Jumping demands strong quadriceps and calf muscles. Doing squats are great ways to develop the quads. Tell him instead of walking up stairs to jump up them instead. Also find a wall where he can do vertical jumps and touch the wall. Put a piece of tape 2” higher than his highest touch and have him repeat jumping until he hits that tape and them move it up another 2”.

Diet and strength training will go a long way to him jumping higher. Here are jumping higher tips from a br /> basketball website
JUMPING EXERCISES

Deep Knee Bends—- Be standing. Slowly bend at the knees while keeping your back straight. Slowly crouch down as low as possible (it shouldn’t hurt) and slowly rise back up. Do this 15 times. Over time increase to 20, 30, etc.

Deep Knee Bend Jumps—- Be standing. Crouch down as described above but fairly quickly, almost touching your bottom to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase to 20, 30, etc.

Toe Raises—- Stand regularly, then raise up onto the tips of your toes. Lower back down. Don’t just rock up and down, do it slowly (not too slowly) but steadily. Repeat 30–50 times.

Toe-Raise with Weights—- If you have any sort of weights, holding/wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up.

Stomach Crunches—- We believe that sit-ups are bad for your back. Stomach crunches, where while lying on your back, using your ab muscles and keeping your back straight, you rise up just enough to lift your shoulders off the ground, are better. Do them often – perhaps for 10 minutes in the morning and 10 minutes at night.

Jumping Rope—- Jumping rope definitely helps your vertical leap. Jump rope while watching tv or something. Make it a habit.

Response moderated (Unhelpful)
hearkat's avatar

My son played basketball competitively during his teen years. I have never heard the term “shrank” used for any body part – in the US, it is used in place of shrunk. Perhaps you are thinking of the work “shank” which does refer to the lower leg.

Look at LeBron James’ calves – they are huge. Most basketball players want to make their calves larger, as they are helpful for running and jumping and all the agility skills needed for basketball and most other sports. The players with skinnier calves usually don’t have as good a vertical leap.

The size of the calf isn’t as important as the tone – if your brother has excess fat on him, that will involve improving his diet to consume more lean proteins and fewer sugars and simple carbohydrates, and performing more cardiovascular exercise. I’m sure his coaches are doing a lot of the targeted training techniques at practice, so your brother can do those at home – especially the ones that present the biggest challenge to him.

I was also concerned about my son’s growth during those years. In order to loosen the tendons which will also allow his body to continue to grow, stretching is very important. Too much focus on toning and strength can tighten up the muscles and restrict the bone’s range of growth. Performing some stretching moves at the end of his training and workouts is essential, and can also help prevent some injuries.

As for specific exercises to improve his game, there are numerous sites online that give hints and tips – although many want you to buy a DVD set or booklets or special shoes. One such site is HoopSkills.com which sells equipment, but also has a blog and training articles and some free stuff. My son was on their email list and they’d regularly send out tips and motivational messages.

My son also attended basketball camps in the summer that was sponsored by and NBA team and they had college players as counselors and college and pro coaches and players came out and worked with them. There are a lot of such camps and clinics offered by communities and sports organizations, if you are in the US.

GloPro's avatar

Box jumps. Keep raising the height of the box as you go so you can see your progress.

savings45678's avatar

He can take up other physical activities that focus on stretching, core strength and maybe jumping. It will help prevent injury and increase the fluidity of his game. He can try Yoga, Pilates and Ballet at least twice a week.

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