How to increase high jump ability? How to improve your high jump ability

The first item: half-squat jump.

1. At the beginning, half-squat to the position, put 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.

Next, just repeat the steps above!

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.

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees 2Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

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.

This one is hard, you can use your hands to help you jump.

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.

The high jump is a competition that consists of rhythmic run-ups, one-foot jumps, and landing over the bar, and the score is calculated by the height of the upper edge of the bar. So how do you improve your high jump ability? Let me tell you.

High Jump Ability Training Method 1

Dig a pit, about a meter or so deep. You strap a 5-pound sandbag to your leg and jump into the pit. Try to jump out of the pit with a load.

Half a month later, dig the pit 20 cm deep, increase the weight by 2-3 catties, and continue to practice. This cycle ends when you can no longer carry weight or jump out of the pit, and that is the end of the exercise. Lift the weight and try again to see how high you can jump.

High Jump Ability Training Method 2

1. Half-squat jumping.

To start, squat half-way to a 1 4 position, place your hands in front of you, and jump up at least 20 to 25 cm off 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.

2. Raise your toes (calf raises).

First, find a step or a book to put your feet on, then just put your toes on it, your heels must not touch the ground or pad, raise your toes to the highest point, and then slowly lower them, finish once, finish with both feet, complete a set.

3. Steps. Find a chair, put one foot on it, at 90 degrees, jump away as best you can, change your foot in the air, put it on the chair, put the original jumping foot back on the chair, and complete the other jump.

4. Vertical jump. Straighten your feet shoulder-width apart, lock your knees, jump with only your calves, only bend your feet, try not to bend your knees, and when you reach the ground, jump quickly again and finish it once.

5. Jumping on tiptoe.

Lift your toes to the highest point and jump quickly on your toes, not more than or when jumping.

6. Squat jumping. Stand, hold the basketball in front of your chest, squat down (half squat), look ahead, keep your back straight, lift your toes, keep your thighs at 90 degrees, jump to 8-13cm, land, finish, if you want to jump 15 times, 1-14 need to jump 8-13cm, 15 times, you need to jump as hard as you can.

High Jump Ability Training Method 3

Tie rubber bands to your ankles and jump in place. Practice for half an hour a day.

High jump training methods include explosive training, bouncing force training, and high jump posture training.

1. Explosive training.

The main way to train high jump is to perform weight-bearing exercises with medium weights, such as lifting dumbbells with weights, jumping in place with weights, and lunges with weights. While developing fast speed, it is also necessary to carry out heavy weight exercises to increase the explosive strength of the muscles, and the main exercises are heavy squats, and it is necessary to combine running and jumping at the same time.

The weight can be determined according to the actual situation of the body, especially the barbell, it is advisable to carry out it under the condition of protection or supervision, so that it will be safer.

2. Bounce strength training.

You can perform sit-ups, push-ups and weight-bearing push-ups, etc., to improve the strength of the waist and abdomen.

3. High jump posture training.

After taking off on one leg in 4 to 6 steps, throw your body forward, stretch your legs straight, stretch your heels as far as possible, do a vertical standing high jump at the starting point and throw your body upward, and land your shoulders and hips on the sponge mat at the same time.

Precautions for high jump.

1. Do a good job of warming up and exercising. Before the high jump, you should do a good and adequate warm-up exercise to prevent injury and muscle stiffness. The idea of warming up is to pay attention to muscle stretching in the back of the thighs, inner thighs, calves, back, etc., as well as wrapping around the shoulders and knee and ankle joints.

You can also jog for a few minutes before squatting and jumping. It is important to warm up your body thoroughly.

2. Choose the right shoes for high jump. If you are running and jumping on a plastic road, you can choose to wear shoes with stronger grip, that is, greater friction; If you're running directly on dirt, it's best to choose running shoes with spikes to increase your speed. And it should be noted that the shoes for high jump should be as light as possible.

3. Wear loose and comfortable clothing. When jumping high, pay attention to wear looser clothes and pants, you can wear short clothes and shorts with a sports belly. Don't wear tight or long clothing, it will be restrictive to the body and will not perform well in high jump.

High jump training includes four aspects: physical training, technical training, mental training and recovery training.

1. Physical training.

The development of the level of physical training is the basis for mastering and improving sports skills, the material guarantee for heavy load training, and the prerequisite for continuously improving sports performance.

Physical training has the following: speed training has a round of speed and a specific speed. The general speed is 30-6m repeated running, 100-150m, repeated running, 30-60m chasing running; The special speed includes arc running 30m timing, full running timing, last four steps running timing, downhill running followed arc running 20m, downhill running arc running 20m, fast swinging arms and legs imitation exercises, fast jumping exercises.

2. Technical training.

Repeated in teaching and training, technical training should include learning to master the basic techniques of high jump and some main links of the action, but should focus on further improving the technical details, constantly improve the whole technique of saving Qin, improve the technical level. In the training, simplified exercises and special auxiliary means should be adopted, each technical link should be practiced separately, improved one by one, and a large number of complete technical exercises should be carried out to further enhance muscle sensation and experience technical movements.

3. Psychological training.

In the heat of competition, the psychological state of athletes directly affects the performance of the competition. Only a good mental quality can maintain the best competitive condition. There are five types of psychological training: perceptual training, appearance training, concentration training, volitional training, and self-confidence training.

4. Resume training.

In training, it is necessary not only to organically combine it with physical training and technical training, but also to use different methods according to each person, gradually improve the level of psychological training, and gradually cultivate and form a good personality and psychological quality.

Recovery TrainingAs the level of athletes continues to improve, the load of elite athletes is increasing, so the recovery process is also very important. The main methods of recovery training are: pedagogical means and methods, medical and biological recovery methods, psychological recovery methods and methods, and the level of recovery training should be measured as necessary.

1. Jump with both feet - choose a high place of about 80 cm, jump box or stool, and put a railing at a distance of 1 meter from the jump box, the practitioner stands on it and jumps down, touches the ground with both feet, and jumps over the railing as quickly as possible. As the strength of the practitioner's legs increases, the railing can be increased and the height can also be increased, depending on the individual. In addition, it is possible to jump from a height and then jump continuously.

2. One-legged jumping - choose a height of about 80 cm, jump box or stool, the practitioner stands on it and jumps down, touches the ground with both feet, and quickly jumps over the hurdle with one foot or receives a one-legged jump. After a period of weight-bearing and deep jump exercises, the student's leg strength and explosiveness will be greatly improved, and when the special exercises are carried out, not only will they not be injured, but they will also have the effect of improving their performance with half the effort. Precautions for Practice:

1 .When the human body jumps up and down from a height, the three major joints of the hip, knee and ankle are fully extended in the air, once landed, immediately maintain the half-squat posture of about 140 ° at the knee joint angle, and quickly exert force from the hip at the moment of knee bending, and push and stretch each joint in turn to make the human body vacate and keep the ground vertically jumping, at this time the team members are not allowed to lift their knees and close their legs, so that the team members can land quickly under the action of gravity acceleration, and the height of the ** must be completely obtained by the gluteus maximus, muscle quadrus, and calf triceps muscles instead of relying on the abdomen, the "false height" generated by the leg lift. 2 .

The suitable height of the deep jump is between 80 and 120cm, but the increase in height should be synchronized with the gradual improvement of the physical fitness of the players, and the correctness of the action technique cannot be ignored only one-sidedly in pursuit of difficulty, which is the key to whether the use of deep jump training can be adapted to the quality and technical requirements of the jump. 3.A soft palm mat should be placed on the landing during the training, Smith describes the deep jump:

We found that the tension in the patellar ligament and the pressure on the bone between the femurs reached particularly high values. "Although there have not been any injuries due to the deep jump, the use of mats is still a sensible precaution. 4.

It is recommended to arrange up to 2-3 times a week, arrange 10 10 for each training, and it is recommended to stop deep jump training for 10-14 days before the competition and should be gradual, and the number of times should not be too much during summer training. Deep jump training is a great way to develop your jumping power, and as long as you keep practicing, you will be successful!

The best way is to perform a frog jump, fifty meters at a time, do a five-group look, you can also carry the barbell on the shoulder, half squat, and get up again, this twenty times a group, also do four to five groups, in a short period of time to have a certain effect.

Run on the playground first, do the movements, relax your body in a way that can increase your height!

Short-term improvement of high jump height: 1. High jump physical fitness exercises. 2. High jump technique practice.

High Jump Physical Fitness Exercises:

1. Speed practice by running.

2. Perform leg strength exercises by jumping steps, etc.

Don't exercise too much during the exercise, there will be muscle reactions. Therefore, 3-4 days before the competition, do not train with a large amount of exercise.

High Jump Technique Practice:

1. Put your feet to imitate technical exercises, and the direction of your feet should be correct in the exercises.

2. Do 1 3 steps to jump along the straight line during the march, and pay attention to emphasizing the jump with your feet along the straight line.

3. Put a small mat along the running direction at the starting point and ask to jump on the mat.

4. Short-range elastic springboard jumping practice, place an elastic springboard on the starting point, the direction is consistent with the direction of the run, and the pedal is required to jump.

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 heavy strength training is the use of barbells to carry out exercises with large loads.

There are three most typical and commonly used types: weighted squats, bell lifts, and snatches. In conclusion, the higher the score of these exercises, the better your bounce will be.

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. There is strength and there is density.

3. Speed training is also an important aspect of improving bounce power. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of hardship.

The so-called sprint requires you to rush forward at full speed after preparing for the event, rather than at medium speed. Specific speed training is the same as high-strength training, and you don't have to practice it every day, just three hours a week. Special attention should also be paid to the use of small; Strength training is a way to strengthen the muscles in the back of the thighs.

Fourth, there are many special means of bouncing exercises, such as:

1. Skipping rope, jumping hurdles, touching the hoop, touching the upper edge of the small black frame, and even touching the rebound, and high-strength training should be done at least twice a week and no more than four times a week to give the body time to recover excessively, but it should be carried out for many years 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.