How do I practice vertical take off height? As the title suggests, thank you

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!

Effective method: Set aside time to jump rope and rabbit jump two to three times a day. About 10 minutes each time!

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! Practice for about half an hour every day!

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!

3) Jump up and touch the rebound under the basket! Jump on the spot 10 times The group requires each jump to follow the second jump There can be no gaps and drags! Jump a set of low dives for 50 meters and sprint with all your might! Do more than 10 sets in a row, divided into morning and afternoon time slots, and do it twice a day!

In addition to genetics, bouncing is also related to acquired training. Numerous facts have proven that the bounce power can be improved through training! Here's a look at some of the most famous vertical jump training programs in the United States, which are expected to increase your vertical jump ability by more than 20 to 30 centimeters (very attractive)!

However, the workout process is hard work, and the whole process takes 15 weeks. For each movement item, if you need to do 3 sets of one movement, you should not rest for more than 2 minutes between sets, and if you have completed 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 with your hands in front of you; 2: Jump upwards at least 20-25 cm off the ground.

If you find it easy, you can jump to 25-30 cm). When in the air, keep your hands behind your back. Done once on landing.

Next, just repeat the second item: Heel Lift (Calf Lift) 1: First, find a step or a book to step on, and then only put your toes on it, and your heels must not touch the ground or pad; 2：

Raise your heels to the highest point; 3: Slowly put it down again and finish it again. Feet finished, complete a set.

Step 1: Find a chair and put one foot on it at 90 degrees; 2：

Jump away as best you can, switch feet in the air, and put them on the chair again; 3: Repeat 2 to put the original jump foot back on the chair to complete the other jump. Fourth item:

Jump 1: Keep your feet shoulder-width apart"Lock"your knees; 2: Jump with only your calves, only bend your feet, try not to bend your knees; 3：

When you reach the ground, you can quickly jump again and finish it once. This one is difficult, and you can use your hands to help you jump. Fifth item:

Toe Jump 1: Lift your toes to the highest point; 2: Jump quickly on tiptoe, not more than or centimeter when jumping.

6th Event: Squat Jump 1: Stand with the basketball in front of your chest; 2：

Squat down (half-squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees; 3: Jump up to 8-13 cm, be sure to maintain the posture of step 2, and land on the ground to complete it; 4: If you want to jump 15 times, 1-14 need to jump to 8-13 cm, and the 15th time you need to jump high!

Frog jumping, squatting, tiptoeing, and skipping rope are all available.

Quickly improve the bounce power training tutorial.

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.

Done once on landing.

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, you can quickly jump again and finish it once.

If you want to jump high, you not only need strength and skill, but also the speed of the bounce, as the name suggests, is the speed of the bounce at the same height, the bounce speed is fast, the jump will not be short, you can jump the stairs, step by step, attention! To practice the speed of the bullet, jump again at the moment of landing, of course, it is also necessary to add some strength training appropriately, you can help the sandbag run, in short, the strength and speed of the bullet are there, and the high jump does not have to worry, thank you.

Practice frog jumps, standing on tiptoe in place, and leg strength training.

It is recommended to go to Tiger Pounce to have a look.

It has the most complete basketball information.

Potato Weber: 120 cm.

Francis: 114 cm.

Carter: 111 cm.

Willkins: 104 cm.

Jordan: 98 cm.

Kobe: 97 cm.

Maddie: 93 cm.

Garnett: 90 cents.

Richardson: 98

Mason: 102

Large bird Bode: 73 cm.

Iverson: 110 cm.

Marbury: 101 cm.

Drexler: 90 cm.

The vertical bounce height of the Fulangxi tear is 143 cm, which is now the highest in the NBA The above are some of the more famous NBA players, and you can follow if you have a request. In addition, in fact, there are many spring people in the NBA, since the 90s slam dunk contest, there have been many vertical jumps of 1 meter, but there is nothing else except jumping. So...

Hehe, it's not that the tendon is long if you jump high, the bounce is related to the overall quality of the person, Ben Wallace's tendon is not long, but he can jump at least 90 centimeters or more, Davis is also a muscle bounce type, and he can dunk at 172. Also, Jordan Carter Kobe's touch height is 4 meters, and now the NBA's highest touch height is Garnett, everyone knows this, and the highest vertical bounce in the world Guinness record is Webb 120.

120 cm Francis: 114 cm Carter: 111 cm Willkins:

104 cm Jordan: 98 cm Kobe: 97 cm Maddie:

93 cm Garnett: 90 cm Richardson: 98 Mason:

102 Big Bird: 73 cm Iverson: 110 cm Marbury:

101 cm Drexler: 90 cm.

The vertical bounce height of 143 centimeters is now the highest in the NBA.