Do I need to carry weights to practice vertical jump training in the United States? 5

It is better to carry weight than to not bear the weight.

It depends on how you do weight training, running with weights for about 30 minutes in the morning and jumping for 20 minutes after dinner in the evening. It lasted about a month and a half, and then I was doing a weight-bearing touch, I was on the basketball team, everybody practiced the high jump like this, and now I can easily dunk the blue, I'm just 182

Hello, I happened to open the long-lost basketball question session.

See, I've gone from the top 10 to the 40th. But as a veteran basketball enthusiast, I'm also training for the American vertical jump program AA4.

I've been training for 7 weeks and this week is week 8 according to AA4's plan and week 8 is rest.

I'll tell you what I'm thinking about for now.

I am 174 tall. Before training, the height of the running touch is 280cm-285cm, which means that you can just touch the rebound. At that time, I was in front of the computer every day, and I didn't have enough knowledge of bounce.

In the third week of training, I suddenly felt that the basket was not as tall as it used to be, so the target shifted to the basket, running and jumping, and it felt like there was still 7 or 8 centimeters left to touch the basket.

By the time I was in the 5th week of training, one night. When you play, you play a game for a while, and after warming up, try to make a layup. It felt like my head was about to hit the rebound, so I felt like I should be able to grab the frame.

So he flew and tried 3 times in a row, and went crazy with one hand. And it dropped by 3 seconds! At that time, I felt that it was because of the fierce competition that broke out my own small universe, and I couldn't believe it, and it was just after 9 o'clock in the evening!

When I went back the next day, I found that the box was drooping, and it was only about 2 meters 95-3 meters tall, so I was depressed for a long time.

Week 6 - Try the regular basket, and find that it is only a little bit short of about 3 centimeters to be able to touch the basket!

Keep up the good work· The weekend after the end of the 6 weeks, also half an hour after the game· Try to grab the frame, (regular frame) There are already 3 fingers to pick at the basket! It's been like this for more than a week, until now!

So, from the beginning of the training to the eighth week now, I have improved my bounce by a total of 15cm!

You're AA3 and it's better to practice AA4 in adding AAA, 3 is not very scientific, and the effect is not as good as 4

I haven't practiced, but I'm a varsity player myself, I've been with the team for 11 Universiades, and I've been a player to a coach since last year because of injuries, so I know about the plan.

It's a good way to bounce, but it's tiring, and you've seen it, right? The training method is once a day, which is to complete all the items and all the groups in the plan, even if it is completed.

In addition, the training is not in particular order, but the interval between each item should not exceed 3 minutes, which means that after completing all the sets of one event, there should be no more than 3 minutes of rest between the next item. In addition, the rest time between each group should not exceed 1 minute. But you have to according to your physical condition, some people are not suitable for such a strong training at the beginning, you can slightly delay the rest time of 1 or 2 minutes, because the intensity is too high at the beginning, and it is easy to get injured if the body is not adaptable.

1 First of all, I have to admit that my physical fitness is very important, and practice, at least in the case of the "non-American vertical jump program", will not be very effective. Anyway, I exercise to be able to play basketball better, and I think the biggest effect of exercise is to keep the body in a positive state, rather than to increase the height by 10 centimeters.

The practice is very simple, my current coach (I'm not a professional, it's the varsity team, playing) said that practicing bouncing is frog jumping and squatting, practicing strength is push-ups, practicing stagnation is sit-ups, practicing crosshair is throwing, it's as simple as that!

Of course, there are also skills in frog jumping or squatting, basically on the premise of ensuring quality (not to say where to lift the hand or something, that is, every action is in place, change to pull up and pull up, don't be lazy and lie to yourself) 8 12 a group, do 4 6 groups. Don't be happy one day, practice until you can't get up, and the next day you can't practice in pain, and it will break off at once, and you won't taste loss.

I've brought sandbags, a 6kg one, but the effect is really not obvious, after picking 5 minutes, I will have a feeling of "floating", that is, insist on squatting every night. The effect of climbing stairs is good, but it is not very convenient, and it is still cold.

ps: If you are also playing basketball, or playing volleyball, or practicing high jump, as long as it is not simply touching height, I can tell you very clearly and clearly that waist and abdominal strength is much more important than bounce! Waist training, sit-ups, back training, or squatting and frog jumping, it's as simple as that.

But it's not that simple.

I bought a pair of extreme shoes to practice, I need to be on the strength, squat barbells, running the mountain to practice personal practice is a long talk, to make a training plan, and then according to your own situation step by step.

It's not something that can be explained in a few words.

Anyway, I have to endure hardship, it turns out that I can only grasp the basket with both hands, practice for about a year, and then recuperate for 2 months, I can already dunk with one hand, if you want to play basketball, you also need to train the waist and abdominal muscles.

Hee hee, bungee jump, hee hee, hop more.

The most famous vertical jump training program in the United States, the training ability is expected to increase the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, you can't rest more than 2 minutes between sets, if you finish it, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm).

When in the air, keep your hands behind your back.

When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

1 First, find a rung or a book to pad the cow? Slow talk, even if you are next to the concubine? Gull? Bad Minoan Fly Widow?

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put on the chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

Keep your feet shoulder-width apart"Lock"Your knees.

Jump only with your calves, bend only your pavements, and try not to bend your knees.

When you reach the ground, take off quickly again and complete it again.

This one is difficult, you can use your hands to help you jump.

Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

Lift your toes to the highest point, 2

Take off quickly on your toes, and do not jump more than or.