How to jump higher, how to jump higher

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!

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!

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

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.