You could just dribble the ball around the court, drive on a bike or run on a treadmill. Make sure that you start with a general warm-up that gets your blood flowing and elevates your heart-rate. This warm-up will not only improve your performance but also reduce the risk of injuries significantly. It is therefore very important to be properly warmed-up before starting to perform high-intensity training.
Vertical Jumping is a very dynamic movement that puts a lot of stress on your muscles, tendons, and joints. For a detailed explanation of one-foot jump technique read more here. The technique takes a fair amount of coordination, and proper training instructions can bring a lot of improvement even for natural two-foot jumpers. This style is defined by very short ground contact times, little bend in the knees and explosive movement of the glutes and hips. In general, one-foot jumping is preferred by lean and lanky athletes who are very quick but not very muscular (think Zach LaVine). But there are some general guidelines on which athletes will perform best using each technique: One-foot vertical jump technique There is no definitive answer to which style of jumping will lead to a higher vertical, athletes will usually automatically pick the style of jumping that suits their physique best. Vertical jump technique, however, is different! The most obvious difference is that some athletes prefer to jump off one foot while others like to take of off two feet. In a lot of athletic movements, there is only one technique that is considered to be optimal. Early improvements in vertical jump height will almost always come from an improved vertical jump technique and less from improved strength or power.
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Vertical jump training should always include a large amount of performing your preferred leaping style to teach the central nervous system how to perform this movement in the most efficient way possible.
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