How do you train to improve your jumping ability?

Some people work out with the aim of playing basketball and having better physical fitness. Then one of the most important is the ability to jump. **The better, the cheaper the grab.

If you can dunk, it will be more violent. Basically, Ueno Stadium is invincible. How can I increase my jumping ability?

Practice these four moves every day, and you can dunk after a while, so how to enhance our bounce ability? In fact, we need to grasp the focus of our training, so that the bouncing can be significantly improved. If you just jump blindly, it may take a long time to see the change in jump force clearly.

So let's share the scientific bounce training method. The training of jumping ability focuses on training any ability, and it is necessary to master the corresponding training focus in order to find more suitable training movements and forms.

There are three important points when it comes to jumping ability, namely base strength, joint stability, and body coordination, that will directly affect your final jump performance. (1) You must agree with the basic strength of the lower limbs, that is, the strength of your leg muscles must meet the standard. If your power base is weak, the explosive power of the instantaneous gathering will be weak.

Therefore, in the process of bouncing training, basic strength training should also be done, rather than just focusing on the bouncing itself. (2) The second aspect of joint stability is joint stability, which controls the direction of force. If the joint is unstable, the force will be dispersed and the corresponding bounce requirements will not be met.

Therefore, special training should be done on the knee and ankle joints, which can increase not only the bounce, but also the basic strength performance. Some people work out just to play basketball, high jump, or do some explosive sports, so for this kind of functional training, the training method cannot use conventional muscle training. Of course, if you can train your legs to a certain level, your jumping ability will be strong, but bouncing with muscle-building methods is not simple, so it takes a little more time.

How to train jumping ability? If you want to quickly improve your jumping power, you must first know what conditions are needed for the explosive power of the lower limbs, so that you can carry out more targeted jumping training, rather than doing inefficient training all day long.

Lower limb eruption is generally composed of three foundations, namely the basic strength of the legs, the stability of the knee and ankle joints, and the coordination of the whole body. If the training foundation is right, the specific training will be much simpler. First of all, build the basic strength of the legs - squats First of all, no matter where you do explosive training, the basic strength of the muscles is very important, and explosive power is actually to quickly improve muscle strength.

If your own muscles are weak, then the explosiveness is not strong. As for the explosive power of the bounce, the main test is the muscle strength of our lower limbs, that is, the strength of the legs. Only by training the basic strength of the leg muscles first, can the bouncing power be greatly improved.

Practice the waist and abdomen, the abdomen is sit-ups, pull the Achilles tendon to find the steps, stand on the tiptoes, and the same as the calf raise, push upward, and then slowly fall, heel raise, jump rope.

It is mainly necessary to carry out special training for the ankle and knee joints, and you can practice squats, squat jumps, standing jumps, etc.

If you want to improve your jumping ability, you should do some high jump exercises, some high leg raises, some stretching exercises regularly, and you can also try to do some high jump related exercises to exercise.

Put the sandbag on your lap and run with weights at a constant speed. Snatch a barbell or something about 30 pounds for snatch training. Squats with weights three times a week can prioritize jumping ability.

Bounce type, you can use squat to kick steps, half squat and other ways to improve, flexibility training, weight-bearing squat training, commonly used equipment for snatching, explosiveness and reaction ability are also exercises round-trip running training, weight-bearing running.

You can use squats, steps, half squats, etc. to improve the bounce power. Take the squat way of training the bouncing force as an example, the feet are shoulder-width apart, the toes are externally rotated, the speed is maintained when squatting, the whole body is stable, and three sets of squats are done, and the number of times in each group is done according to the number of times they can bear, so that the leg muscles that have a greater impact on the bouncing force can be exercised.

The bouncing power of people mainly depends on the peroneus longus muscle behind the calf, and if you want to improve the bouncing power, you must pay attention to insisting on exercising it.

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

So you can't think that if you increase your bounce, you just have to jump all day long. 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 a variety 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 types of most typical and commonly used:

Squat with weights, raise the bell, snatch. In conclusion, the higher the score of these exercises, the better the bounce power.

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 be practiced every 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 the spirit of hardship. Sprints require 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 jumping exercises, such as skipping rope, jumping hurdles, touching the hoop, touching the upper edge of the small black frame, and even touching the upper edge of the rebound.

The PE teacher uses a variety of methods to improve students' jumping ability.

Bouncing isn't really that easy to practice, how old are you? Can I pull the box? If you are still growing your body, it is still possible.

Let's talk about me first, I'm also 176, 18 years old, I can jump with one hand over the basket with one palm, but I can't dunk it, maybe I'm lucky to be able to dunk it occasionally. To be honest, I have been practicing since I was able to pull the basket in my first year of high school, but the bounce has not changed much, and the main credit is that I have grown taller. If you are training, there are the following suggestions, jump rope more, don't touch the ground with your heels, use your ankles to exert force, after a period of time, you will find that your calves are very painful, and the bounce is based on your calf muscles.

And when going up the stairs, use one foot, the same heel does not touch the ground, and the ankle exerts force. Anyway, when it's okay, you can train your calf muscles, and you can improve it to a certain extent. I hope it will be helpful to you, and I hope to adopt it.

Practice squatting and jumping on the spot, with sandbags tied to your legs.

Practice methods to develop long jump ability:

1) Stand on the spot with your knees bent and your hands holding (light object: short rope) hanging in front of your body. Then quickly throw the short rope upwards with both hands with a powerful jump, while the toes are quickly pushed to the ground, and the knees are fully straightened.

Throw light objects as high as possible. Mainly experience the technique of strong coordination of squatting and swinging.

2) Jump on the spot and touch objects at a certain height with your hands or head (soft: waste balls, sponges, etc.).

3) Continuous frog jumping, on the flat ground, do two feet in a row to jump, the arms swing in coordination, the soles of the feet quickly push the ground, the body fully stretched, in order to experience the movement technique of the body.

4) Jump from low to high. The practitioner stands in front of a jumping box or a step (20-30 cm away) with a height of 40-60 cm (the height can be determined according to the student's ability). During the exercise, students jump from the bottom of the jump box (or step) to the top, swing their arms in coordination when jumping, kick the ground quickly, and lift their feet forward as much as possible when jumping to complete the movement of tucking their abdomen and legs.

Tuck your belly in place: Jump with your thighs as close to your chest as possible, landing lightly and consistently.

5) Jump over certain obstacles. On a flat field, set up certain obstacles with railings, small gymnastics mats, rubber bands, etc., and the height of the obstacles can be the same height or arranged from low to high (the height of the obstacles can be set according to the student's ability). During the exercise, students should jump over individual or group obstacles in turn, and when jumping over obstacles, they should do abdominal tucks, knee lifts, and leg lifts, and should not jump by side jumps or leg throws.

There are many exercises to develop jumping ability.

One isFreehand exercisesIncluding: frog jump, vertical jump, standing long jump, standing 357 long jump, continuous half-squat jump, high jump and standing long jump and so on.

One isWeight-bearing exercises: weighted squats, weighted half-squats, weighted half-squat jumps, weighted lunge exchange jumps, etc.

Skipping rope increases the strength of the lower limbs and makes the lower limbs flexible.

Quickly practice the method of bouncing.

1. Flexibility training, you must insist on stretching the tendons, ligaments and muscles of all parts of your body every day, expand the range of motion of the joints, and at the same time, do a variety of complex gymnastics that is conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing. Bring your Walkman to do this series of warm-up exercises, the body and mind are happy and relaxed.

2. Weight-bearing squat training, no special weight-bearing equipment, barbells, it doesn't matter, isn't it weight-bearing, you can find a schoolbag, stuff a 30-pound book in it to train, weight-bearing squat belongs to the relatively large amount of exercise training, don't do it every day, do it three times a week, each time it is divided into three groups, no group to do 30-50, look at your own quality, don't be too reluctant, excessive training is not effective, and it is not good for the body.

3. Snatch training, the commonly used equipment for snatching is also a barbell, of course, you can also find something around you to replace, such as a 30-kilogram schoolbag in the previous step, you can also buy a bucket of pure water, 30 kilograms, you can also train this item, snatching is also a large amount of exercise training, you need to pay attention to time and times.

4. Round-trip running training, explosiveness and reaction ability are also essential for exercising bounce, the method provided here is to run back and forth, taking the basketball court as an example, the two long sides of the basketball court, sprint from one side to the opposite side, and reach the opposite side is to touch the line with one hand and then turn back, so round trip, the number of times depends on the individual's own quality.

5. Weight-bearing running training, prepare two sandbags tied to the calves, and run around the basketball court with weights, not too fast, keep a constant speed until you can't run.