Basketball about vertical jump training in the United States

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

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.

Hello landlord.

American AAA training bouncing has not been tried by anyone around me at present, it is very troublesome because of a little physical discomfort, which leads to a lot of overdose, because most people run to play basketball after practice, and the physical distribution is not good.

American AAA bouncing seems to just mean practicing bouncing, constantly practicing a lot in a year, not necessarily going to play.

I don't think it's very good, because I think it's best to practice basketball or bouncing every day, and I recommend practicing bouncing in the way that we all figured out ourselves, because there are a lot of people who succeed in dunking.

Hehe living habits: In addition, daily exercise is very important:

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

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

8 minutes gives you 6-pack abs.

I've been practicing this recently, so it should be okay, first of all, I have to train my abdominal muscles well, and the abdominal muscles in my waist are also closely related to jumping.

I'll sell you a good way to practice bouncing.

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.

Hello, I am now engaged in physical education, it turns out that I am a sports student (amateur basketball), in the Siberian Tiger training base next to our Jilin Sports Institute, I happened to meet a professional basketball teacher, I asked him for advice. (The following methods vary from person to person, and you should do it appropriately when you are young).

As follows:1Run 5-10 laps around the court every morning to move your whole body (there are some basic movements to move your wrists and ankles) 2

Accelerate from one sideline to the other baseline for 5-10 runs. 3.Strengthen step jumps, 5-10 sets, 20 reps each.

4.Frog jump, this is necessary! Jump 5 laps around the basketball court, stop after each jump, pat your thighs, don't stay too long, and rest for 1-2 minutes.

5.Small loop jumps, (this is this jumping on tiptoes, not with legs, one foot is suspended in the air, and the other foot starts to jump forward) can jump two times on each foot. Of course, if the conditions at home allow, it is better to go to the gym to strengthen the leg muscles.

In this way, after each day, the speed (necessary for dribbling) is ensured, and the bounce is increased.

Of course, these are all suggestions, and you can either step up your training with the right amount of training per day according to your own standards, or you can reduce the amount of training.

When I was 16 years old, I could pass the frame at 172cm, so I'll give you some advice. Don't go to the gym for weight-bearing strength training before the age of 20, your body and bones are not good, you can do sit-ups, push-ups, squats, frog jumps, etc. at home, and try to train the muscles in your body. The volume gradually increases.

There is another thing that needs to be insisted on, that is, according to your own situation, touch the height, now you can't touch the frame, just touch the rebound, keep touching, it is best to jump with both legs, touch until you can't jump, very up and bounce.

Finally, don't be anxious, hehe, only 15 years old, if the development is late, the muscles have not yet risen, I can't touch it normally, I can't touch it when I'm 15 years old, and when I'm 17 years old, I can pass the frame a lot, and the bounce training without weights is conducive to growing tall, my mom is 150cm, my dad is 168cm, and I have grown to 175cm. Oh, I hope it can help you!

At that time, my coach just made us jump the stairs every day. It is the steps of the audience stage in the school sports field, jump once with the left and right legs and then jump with both legs, and rest for five minutes and then come to a group! The effect is still good.

Plus, you're only fifteen, and it's time to grow tall! Nutrition must keep up, it is said that playing basketball can grow taller, in fact, it is the most obvious two-pronged effect of eating more nutrition at the same time!

Insist on running a few laps a day with a sandbag tied to it, and do dozens of squat jumps. Play basketball with more time to be active and jump more.

Don't even jump vertically, the damage is too big, if you don't have to practice every day, your body is developing, equipment training will affect it, it is recommended to practice again around 18, come and believe me.

Strapped to a sandbag, squatting, and jumping in the sand pool!