How can I jump higher? How to jump higher

Four advanced movements for efficient bouncing training to help you jump higher and higher!

Bounce is related to the physical fitness of the individual.

You can exercise to increase your bounce.

You can also train your limbs more.

Swinging arms with both hands on the upper limbs can increase the bounce.

Lower body strength can also be squatting.

But don't be too heavy.

Don't die of power.

Stick to the height training for an hour every day.

The general ones are frog jumps, weight jumps, rope skipping... Skipping rope is more comprehensive.。。。 While exercising the bouncing, you can also exercise the muscles in your arms and abs ......

If you want to jump higher, you need to do training such as fast squats, squat jumps, jumping in place, box jumping, etc.

1. Rapid squats

Regular slow squats with a slight pause at the bottom of the movement can strengthen the leg and glute muscles, and the effect is more pronounced after a pause at the bottom. When the squat speed increases, after squatting to a low position, immediately get up and stand up, with no pause time in between, which can increase the number of movements, improve the endurance of the leg muscles, and also enhance the cardiopulmonary function, constantly squatting and getting up to prepare for the bounce.

The squat range can be slightly lower, and when you get up and stand, you can continue to squat without fully straightening your legs, and keep your movements consistent.

2. Squat jump

The squat jump joins the process of jumping up and up while keeping your feet off the ground so that the whole body jumps up like a spring. Here you can use both arms to stroke backwards, which will help you jump higher. Adding a jump process makes the action more difficult and consumes more energy, but it is easier than burpees, and the speed can be increased after mastering it.

3. Jump on the spot

In a body-standing position, try to jump upwards in the form of straight legs, similar to "cordless jump rope", with the arms swinging forward, but with significantly less knee flexion. When jumping in place, the torso is in an upright position, always with the forefoot on the ground, and the heel is in the air, which further strengthens calf muscle endurance.

4. Jump box

The box jumping action seems very simple, it is to put a wooden box on the ground, and then you stand behind and jump up to the wooden box, but the physical energy consumption and training are quite difficult, which is a necessary action to improve the bouncing power. During training, you need to raise both arms up, tiptoe up on the balls of your forefoot, and then lean down, swing your arms back, land on your heels, and jump up to the top of the box in a split second, ending with a squat.

Box jumping training combines the first three movements, when your movements are gradually proficient, you can continue to increase the height, you can also use stepped box jumping training, the higher you jump, the stronger your jumping ability.

Here's how to improve your bounce:

First: Raise your heel (calf raise).

1 First, find a step or a book to put on your feet, and then only put your toes on it, and your heels must not touch the ground or cushion.

2. Raise your heels to the highest point.

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

Second: vertical jumping.

Keep your feet shoulder-width apart"Lock"Knee.

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

When you get to the ground, you can take off quickly and do it again, which is very difficult, and you can use your hands to help you jump.

Third: Half squat jump.

1. At the beginning, squat half-way to the calf position and place your hands in front.

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.

Hello friends!

I'm a sports fanatic, and I've been teaching for 20 years. Glad to serve you, your question: how can I jump high?

My answer: I think the vertical jumping practice in the United States is still very good, and teenagers can also practice it, but they can't copy and copy, especially in the control of the amount of training, we must have our own monitoring, and we can't practice stupidly, which will harm people, and the majority of teenagers should practice under the guidance of the majority of teenagers, and must not blindly imitate it. The following is a program of bouncing exercises, which I have improved on the exercises in the United States based on my 20 years of teaching and training experience. Practitioners should practice step by step according to their level of training and should not rush to achieve results.

The first item: half-squat jump 1, half-squat at the beginning, after placing your hands on the body, 2, jump up from the ground, when in the air, your hands need to be put behind you, and jump up quickly again after landing, repeatedly.

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

1 First, find a step or a book to put on your feet, and then only put your toes on it, and your heels must not touch the ground or cushion.

2 Raise your toes to the highest point.

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

The third item: step jumping.

1. Jump four steps at a time at the top of the staircase.

2. Jump with both hands and swing forward and upward.

3. Coherent and coordinated movements.

Fourth: vertical jump.

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

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

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

Are you satisfied with my service? Wish: Successful dunk soon!

The most effective and easiest way is to tie a sandbag about 60% of your body weight to your legs, get up early every day and run on the spot.

This is how we can develop our bounce, which I used to be on the basketball team, and this method is the most effective way that the coach taught us.

Hello, I'll start by talking about the precautions when practicing.

Willpower, spiritual desire.

Be sure to be in top shape.

Practice every day.

Say it to yourself when you practice.

It will definitely work.

Bounce training method, more practical:

First of all, you have to master the method of jumping, when you jump, use your toes to exert force, remember to close your abdomen at the moment of jumping (this may be a little difficult at first, but after a long time, it will naturally close your abdomen), the whole body drives upward, especially the hands, and the hands have to go up when jumping! Inhale when you take off and breathe, and exhale when you land!

Secondly, in addition to those big training methods, there are more detailed exercises that you should pay attention to:

1. Explosiveness, you can practice the 100-meter sprint, so that the calf muscles have a good explosiveness, and practice more round-trip 100-meter or 50-meter sprints.

2. Usually skip rope more, and jump hundreds or thousands of times a day. This not only reduces fat, but also increases the traction of the leg muscles.

3,, step by step according to the training of the class, will be successful, believe in yourself, hard work will have a surprise return!

The key to the exercise is to train the leg muscles (thighs, calves) and the explosive power of the calves.

Hehe, one more thing to add, you squat, put your hands behind your back, and then jump the ladder, just start jumping one level or two. Then slowly add up, and when you feel that you have practiced well, you will stand and jump, and your hands will be naturally released. That's okay too.

There is also a long jump to practice, standing long jump and running long jump, these details are the key to determining your bounce power!

If you want to become a bouncing expert. (I'll post it casually.)

It's better training.

I sent it too.

Another point, when you do it, you can put some European and American songs, strong: such as linkin

park, which can stimulate the potential of the whole body.

Another positive way to do it, such as mental cues, is to be sure that you can do it!

Lifestyle habits: In addition to this, daily exercise is very important:

Jump rope more, turn back and run, touch baskets and the like.

Smoking and drinking are the most taboo in ordinary life, as well as all-nighters, which is very harmful to the body.

Injuries are also a big obstacle!

Diet: Grow muscles during training and eat more protein foods;

Insist on quoting milk, eggs, and beans every day. It's important to remember to eat plenty of vegetables!

Perseverance: The last point I want to say is to persevere, remember not to fish for three days, dry nets for two days, no matter how good the training is, not insisting is equal to useless work, we will take half a year as a unit.

Stick to all of the above precautions for half a year and see what your bouncing becomes!

One last point: study hard, live seriously, cherish time, and love the people around you!!

Do more leg raisings on the spot, with your hands behind your back, and your lower body holding a half-squat step jump, from low to high. Get plenty of exercise every day. It will help you with your bounce! I wish you to jump higher and higher!

Funny isn't it? What do you mean by being able to jump only 80 centimeters?! I'm 176 tall and I can touch the frame if I bounce less than 70. . . 80 cm bounce... Professional athletes, you.