Basketball Rim Touch Challenge

Jump in the air and touch the rim on a regulation (10' tall) basketball hoop. 

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Basketball Rim Touch Challenge Additional Information

Learning to touch the rim in basketball is a difficult challenge for many people. Some get discouraged, wondering if they will ever get there. The good news is that the rim touch challenge doesn't require natural athletic ability or superhuman strength. Here are a few tips for increasing your vertical jump and completing the challenge successfully.

Learn Proper Jumping Form

It's impossible to maximize your body's natural leaping capacity without practicing proper form. Your dominant (kicking) foot should be forward, while your other foot should be behind you, with your knees in a flexed and athletic position and your arms at your sides but ready for action. Plant your weight on your front foot, bring your back foot toward your front, flex your legs into a squat position, bring your feet almost together, and use the ground as a springboard as your arms drive upward. Did you get higher? Practice that form! 

Set Incremental Goals

Don't go for the rim to begin with. Try for a certain spot on the net, or the foam on the backboard, or the backboard itself, or the support underneath the rim. Building up your training in this way will keep frustration at bay and help you to measure your progress.

Don't Overdo Reps

Many athletes make the mistake of jumping numerous times at lesser effort. This only builds endurance and trains your body to get used to jumping lower. Focus on high-intensity jumps with breaks in between, giving each jump your full attention and effort. Try 3 sets of 5 with 10 seconds between each jump and 2 minutes between each set, keeping loose with stretching or relaxed jogging in between. 

Build Leg Strength & Balance

A well-balanced training program that incorporates jumping along with weights, stretching, and cardiovascular work like the basketball workout plan is ideal. To start with, try doing squats that incorporate a balance element, such as on a Bosu ball or on one leg, or lunges combined with overhead dumbbell raises. These help to build strength while ingraining the balance and stability needed to maintain proper form while jumping. Ask a trainer at your local gym to show you more exercises that build explosiveness.

Stay Positive

Your mind is the most crucial aspect of this whole endeavor. Try to turn discouragement into motivation, and learn to focus intensely on the task at hand. You'll be completing the basketball rim touch challenge in no time!