Why can t I jump high when I m playing basketball?

You have to have a good mentality is a positive mentality, you have to be fully focused on the game on the court, you have to have the desire to get the ball, but not the desire to score alone, you have to be active in grabbing the ball, even if you don't jump high, you can steal, but you have to want to grab the ball, if you don't want to jump, you can't jump high.

The high jump is mainly for grabbing rebounds and jump shots, even if the jump is not high to have a strong body, it can be done, you have to have enough awareness, but also to grasp the timing, if you have a strong consciousness, and very positive can make up for the lack of jumping, strength is very important.

In addition, it is recommended to practice a method of bouncing: squat (fully squat and stand up completely) 4 times, and jump up with all your strength on the 5th time, which is counted as 1 group. Don't do too much at first, just do 20 sets a day, the effect is not obvious, but the strength of your legs will increase a lot, and you will have an advantage in the confrontation.

When your legs are used to this kind of training, you can do it without limits, and the more tired you are, the more you do it. It's very hard, as long as you're willing to endure hardships, there's nothing you can't do, and I don't know what kind of situation you're not jumping high, but come on.

!It takes a lot of hard work, so it's as simple and effective as I did above.

1. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility.

So we can't think that just by increasing the bounce, we can jump all the time. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do all kinds of complex gymnastics that are conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to do heavy strength training 2 to 4 times a week, and you must pay attention to safety when training to avoid accidental injuries. The so-called high-strength training is to use the barbell to perform the big %b

Don't go blue, shoot from the outside or from the middle, just practice shooting.

I'm 178, and I also jump very high, but I don't want to jump either, so I just practice mid-range shooting, very dragging, take the ball and shoot, others can't defend it. If you're doing three points, it's even more pulling.

Then don't jump. Standing is also a way to play, depending on how you stand.

If you don't want to jump, it may be a matter of consciousness, just play more and force yourself to jump more.

It depends on why you don't want to jump, whether you don't have the strength, or you are too lazy to jump, if you don't have the strength, you can usually jump more, if you are too lazy to jump, then there is no way, as long as you want to jump, then jump high.

The main thing is the ability to stand in a good position, like I'm only 160, but there are a lot of boards.

Insist on stretching the tendons, ligaments, and muscles of all parts of your body every day to expand the range of motion of your joints, and at the same time, do a variety of complex gymnastics that are conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing. This way you can jump higher when playing basketball.

As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

1. Heavy strength training should be done at least twice a week, no more than four times, to give the body time to recover excessively, but it should be carried out for a long time without interruption.

2. It is best to arrange the above three practice methods for each class.

3. Pay attention to the technical action specifications of large strength training, and do not mess around.

4. Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. The weight is lighter, and the number of sets and reps is higher. The goal is to improve muscular endurance, thicken muscle fibers, and reduce fat, and small strength training can vary from day to day, but it is best not to do it at the same time as heavy strength training.

Whether it is a large strength or a small strength training, the time of a class should not be too long, and it is appropriate to spend between hours and 2 hours.

In terms of your height and weight ratio, you are on the thin side and should be flexible. But if you can't jump, it means that you are exerting force and using the wrong method. It is recommended to do more homework off the field, such as tying sandbags to your legs to practice running, high jump, long jump, etc., to exercise your leg and waist muscles and improve your body coordination.

Practicing for a month will have obvious results.

Possible reasons why you can't jump when playing basketball: insufficient physical fitness, unscientific training methods.

Here's how to increase the bouncing force:

1) Frog jumping (jumping stairs).

2) Raise your legs high (must be standard).

3) Squat and stand up (calves and thighs at 90 degrees).

4) Weight-bearing running (I used this method for a month, running 3 kilometers a day, and the bounce increased by about 7 cm).

5) Jump high on the spot with both legs, and hold your calves with both hands in the air.

Seeing that your weight is a little on the thin side, bouncing is not only natural, but also trained to jump higher, such as doing 200 frog jumps a day, and tying a sandbag to connect, and within a week, you will make a lot of progress, hehe!

It is a question of a person's ability to bounce, and bounce is a person's instantaneous action. The key to high jump lies in human coordination and the instantaneous burst of leg strength. In this way, you can practice frog jumping every day when you have time, I believe it will help you!

Because you're too tall. Generally tall, people who are tall basically can't jump well. You just have to keep working your leg muscles.

Jumping is about the coordination of leg strength and waist strength.

I think the only trick is, jump more.

Bounce is not just about force.

Learn the tricks. The power is obtained at the last step.

Maybe it's really not the right thing to do with your efforts, but learn how to relax first.

Play more basketball and jump more, in fact, most people jump on one foot when jumping, you think you are jumping with both feet and not jumping back with one foot, in fact, maybe you are also jumping with one foot, it depends on the length of time difference between your two feet jumping successively, you think you are not just an illusion, in fact, you are already jumping on one foot.

Maybe your methods and skills are wrong!

How to jump on one foot in basketball: When jumping, the jumping leg bends the knee forward, the heel hits the ground first and quickly bends the knee to transition to the forefoot and pushes the ground hard, while raising the waist and swinging the arm, and the other leg lifting the knee to actively lift up to help the center of gravity move up. When the body rises to the highest point, the swing leg is lowered and the knee is naturally merged with the take-off leg to coordinate the take-off movement.

When you land, bend your knees with your feet apart and cushion.

The key points of the basketball one-legged jump: the jumping leg quickly bends the knee and kicks the ground during the move, and the waist and hips are forced, turning the forward momentum into the power of jumping upward.

It should rely on the rhythm and coordination of the movement, in fact, many of them are unconscious actions when playing, I suggest that you practice dribbling more, after having a sense of the ball, many actions will be made naturally, playing basketball is actually a combination of man and ball.

It's easy to jump on one foot! You can deliberately train to move on one foot – preferably on the left foot. You usually use your left foot to jump!

Practice the three-step layup (actually a two-step layup), because the three-step layup is one-footed, and if you are a center, it is better to grab the board with both feet. Strikers need the strength of one-footed bounce and rushing board, and Mr. Wang has always emphasized passing awareness

Jumping and walking every day, I have always been accustomed to feeling that you have only one foot and you have succeeded.

Actually, it's quite normal.

It's mainly a matter of coordination, practice more.

But some people just jump a little higher with their feet.

Rely on yourself to comprehend the coordination of your body.

The most famous vertical jump training program in the United States, the training ability is expected to increase 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, the rest between groups should not exceed 2 minutes, if you have completed, 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 step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

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.

1.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.

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.

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.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

There are two types of bouncing:

1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!

How it works: Set aside time to jump rope two to three times a day! Bunny Jump!

Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!

2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!

Effective method: Frog jump, when walking, point your toes and walk, heels up!

In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist!

See where you're playing? It's better to have a defender or (2)!

If you are a center or a striker, (1) is better! Ha ha!

We train a lot every day, and most of the strength exercises have equipment to cooperate with training, for basketball lovers who do not have good conditions, it is more effective and trouble-free as I said!

There are two types of bouncing:

1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!

How it works: Set aside time to jump rope two to three times a day! Bunny Jump!

Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!

2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!

Effective method: Frog jump, when walking, point your toes and walk, heels up!

In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist!

Hello, I personally disagree with the opinion of the 1st floor.

On the basketball court, the basketball is for 5 people. Many times, due to the opponent's tactics, the division of labor in various positions often needs to be changed, such as when blocking and dismantling, it is often necessary to change the defense. A real star player can often play several different positions, like Kobe, James kind of player, in every way to make others jealous.

So: defenders can also do the work of a center.

Also, I think your problems are mostly due to a lack of concentration.

On the basketball court, awareness is very important, and if you see the other person doing something but don't react, it means that you don't have it in your heart.

Stop his thoughts, if a person concentrates on the game, the body will naturally react, this is the "instinct" that we have practiced when playing. Whatever is thought in the heart, the body immediately performs it. You have a strong desire to win, and last but not least, you're physically fine.

Hope my return can help you.

Different locations are different.

You're a defender and you're going to do the work of a center.

Do you think it's okay?

The same people who do the chores.

The sense of offense is not good.

Guards grab rebounds, naturally they can't grab the inside, just concentrate on doing their own thing. However, your defense does feel like it's not focused.

The ball is 5 years. Consciousness issues. It can also be said to be concentration.

I'd like to give you an example, Rocket's Hai Ye knows. Is he tall? Or is the bounce very bt?

No. But he can always grab rebounds in front of big men above the meter, and that's awareness and hard work. Playing basketball is a comprehensive quality that looks at many aspects.

Not only the skill of basketball, but also the mentality and so on!