Hurry, Hurry, Hurry!! About the U.S. Vertical Jump Program!!

Hello, everyone has room for improvement ! As for the later effect, it depends on how hard you try.

It is more difficult to train the calves because the calves become thicker when you practice strength!! Therefore, calf exercises cannot be practiced in a short period of time. Say a simple and effective way, just walk on tiptoe when going up the stairs!

Everyone should pay attention to relax the muscles after practicing and playing, otherwise the muscles will die of training, then the muscles are very developed, and you can't jump at all!!

Whether you jump high or not is mainly determined by the explosiveness and strength of your calf muscles. So that is to say, the underdeveloped calf is the key to bouncing.

Myth: There are many ways to increase bounce, such as: frog jump, standing horse step, etc.

You can practice it yourself, you do 20 frog jumps or stand for 10 minutes, and on the second day, see if your thighs are sore or your calves are sore. (I tried it myself, but I didn't feel it in my calves on the second day) So, these exercises only work the thigh muscles.

Methods: I think these methods are very effective.

Place your toes on the stairs (thick books, thresholds, etc.) with your heels in the air, and then use your toes to move your body up and down. Do it 50 or so times and you'll feel your calves jump. Make another 10.

Rest for a few hours before doing it. It's not tiring and can be done anywhere. Very good!

Additional methods to train calf explosiveness: jump from 1 meter to the ground, and then jump up quickly after landing.

Another point, when you do it, you can put some European and American songs, and something stronger: for example, LinkIn Park, it 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 how your bouncing becomes.

Give a** you practice on Youku.

Hope landlord.

To be honest, the key to bouncing is to exercise explosive power and leg strength, and then there is a synthesis of the body, you can only exercise leg strength or sprint, so you can add a few sets of 100-meter sprints every day, be sure to sprint with all your might, and if you have equipment, you can practice squatting, which will help improve leg strength. It's best to exercise the strength of the upper body, after all, the whole body coordination of the body is also very important, I hope it will help you, that high-intensity workout program is too difficult for non-professional athletes, and it is not very practical.

Why are you so nervous? Chasing a woman or joining the varsity team?

If you just want to improve your bouncing and have no place to train, it means that you are not a professional athlete, so what are you really doing like this? You won't have fun exercising like this.

If you want to play basketball, then jumping is not the key, and it will only backfire if you generalize like this.

If you want to practice jumping basically for dunking, then at least you have to reach a height of 180, and if you reach this height, you can't develop on the court just because you don't bounce, I think you need to re-examine your concept of sports. Are all the other skills and abilities sufficient? If you qualify, how can you not make it to the school team?

If you are lower than 180, it is even more meaningless to practice bounce, and if you are not talented enough, no matter how much bounce you practice, you will not be able to break through the essence of bouncing on the court.

I hope you enjoy sports, not so eager for quick success, blind people touching elephants.

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!!

The schedule says that this item does 2 sets and repeats 20 What does it mean, and how does it mean to do 1 time and 1 group and repeat 20, the more detailed the better, thank you very much.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

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

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

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

And this item, how to count it as one set of repetitions.

The most important thing is to tell me how to do it once.,The first time it was said was a lot of understanding.,But then it's a bit of a problem to do it once.,According to my understanding, it's done 2 times to calculate once (count to complete a group),But it's not like that.。

Question added: tian49jian said it very clearly, if you don't say it more clearly, choose him

Have you noticed that the people who persuade me to give up are all first-class?

I don't think it's a big deal to get through it, but I'm afraid that I will get through it and find out that the training is wrong.

tian49jian memory show bladem I'm more full of these three.

Meaning. I found that schedule long before I trained, I'm in my fourth week now, and now it should be 2 weeks a week, 2 weeks a double week (after this week), right?

The first one I understood was like doing crouches, one at a time.

The fourth item I choose now is to do it twice once, I don't know if it's right.

These hardships are nothing, I have been practicing crouches for more than two years now, and at the beginning I could only do 2 sets, 30 reps per set, a total of 60 reps, but it is not standard. Now I can do 1 set of 170 times, the most standard.

It looks like you still have a lot of room to grow.

The suggestion is to go directly to the sports school.

This way their training is more planned and targeted.

My classmate's original training was to jump frogs in 3 groups a day, 10 in a group, and 10 more after a month, and insist on carrying 5 pounds of sandbags every day.

You do this for 3 months and then remove the sandbag, as long as your skills are okay, you can buckle the blue.

For each movement item, if you want to do 3 sets of one movement, you should not rest for more than 2 minutes between sets, and if you are done, you need to do the next item directly, remember not to rest! 1. At the beginning, half-squat to the position of 1 4, 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.

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

2. Raise the root of your foot to the highest point.

3. Slowly put it down again, finish it once, finish it with both feet, and complete a group.

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

2. Jump away as much as you can, change your feet in the air, and put it on a chair.

3. Repeat 2, put the original jumping foot back on the chair to complete another jump.

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

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

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

1. Lift your toes to the highest point, 2. Use your toes to jump quickly, and do not exceed or when jumping.

This is only practiced on Wednesdays.

1. Stand with a basketball in front of your chest.

2. Squat down (half squat) and look ahead, keep your back straight, lift your toes, and keep your thighs at 90°.

3. Jump up 8-13cm, be sure to maintain the posture of 2.

4. Hit the ground and finish it.

5. If you want to jump 15 times, 1-14 need to jump at 8 13cm, and the 15th time, you need to do your best to jump high.

The most famous vertical jump training program in the United States (Air Alert 4) This program involves 15 weeks of training, followed by a month off, and then Air Alert Advanced (which takes 6 weeks). The first 15 weeks of practice can increase the bounce by 8-14 inches, which is 20cm-35cmThere is such a saying; 3 points of practice, 7 points of eating, this sentence is for bodybuilding.

For AA4, I think it's 4 points of practice, 4 points of eating, and 2 points of rest. Only if you do all three things in place, you can increase your bounce by 35cm, and if you don't do one of them, your training effect will be reduced. AA4 training does not require the aid of gym equipment, so it will not affect the height.

Some friends said that practicing this plan affects height, which has no theoretical basis, at least I practice this plan does not affect height. If you are interested, you can go to the official website of AA4.