The most famous vertical jump training program in the United States is useless

I practiced for 7 weeks and I didn't practice anymore! ~

Shanglian: Self-study level 4 must be careful, miracles are endless. Kneel and beg for the next link.

Exercises are OK, but the amount of exercise should be adjusted according to their actual situation, and they cannot be copied or copied. Because of the amount of movement in the back, the knee joint of minors cannot withstand so much jumping practice and will be damaged.

If you have any questions, please feel free to ask.

Xinhua Bookstore has a book on American vertical jumping, with detailed content, specific methods and training time periods, etc., go and see it, buy it and adopt me.

The computer is broken, the memory disk is not broken, how can I use the laptop to open the hard disk!!

The most famous vertical jump training program in the United States, the training ability is expected to improve 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, 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 the position of 1 4, hands in front, 2, jump up from the ground at least 20 to 25cm. (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 your toes (calf raises) First, find a step or a book to step on, then only put your toes on top and your heels must not touch the ground or pad Lift your toes to the highest point and lower them slowly and finish with both feet to complete a set. Third item: Step 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 item: vertical jump 1Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves and only bend your feet? b, 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: Toe jump 1Raise your toes to the highest point, 2

Jump quickly on your toes, no more than or 6th item: Squat jump This item is only practiced on Wednesdays Stand, hold the basketball in front of your chest Squat (half squat), look ahead, back straight, lift your toes, and keep your thighs at 90 degrees Jump up to 8 13cm, be sure to maintain the posture of step 2, land on the ground, and complete If you want to jump 15 times, 1-14 need to jump at 8 13cm, and the 15th time, you need to do your best to jump High Weekly Training Course Schedule Bi-weekly training schedule.

The first item: half-squat jump 1, at the beginning, half-squat to the position of 1 4, put your hands in front, 2, jump up from the ground at least 20 to 25cm. (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!!

Item 2: Raise your toes (calf raises) 1 First, find a step or a book to step on, then put only your toes on top with your heels not touching the ground or pad 2 Raise your toes to the highest point 3 Slowly lower them again and complete them once Complete with both feet, complete a set. Item 3:

Step 1Find 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, 3

Repeat 2 and return the original jump foot to the chair to complete the other jump. Third item: Step 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 item: vertical jump 1Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves and only bend your feet? b, 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.

Third item: Step 1Find 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 yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump. Fourth item:

Vertical jump 1Keep your feet shoulder-width apart"Lock"Your knees. 2.

Jump with only your calves and only bend your feet? b, 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. Sixth item:

Squat Jump This item is only practiced on Wednesdays 1Stand with a basketball in front of your chest 2Squat (half-squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees 3

Jump up to 8 13cm, be sure to hold the position of step 2, 4Hit the ground and complete 5If you want to jump 15 times, you need to jump 8 13cm from 1 to 14, and you need to jump high with all your strength at the 15th time.

It should have an effect.

The first item: half-squat jump.

1. At the beginning, half-squat to the position of 1 4, and place your hands in front.

2. Jump up at least 20 to 25cm from the ground. When in the air, keep your hands behind your back. When you land, finish it once.

The second item: raise the toes (calf raises).

1. First of all, 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 toes to the highest point.

3. Slowly put it down again, finish it once, finish it with both feet, and complete a group.

The third item: steps.

1. Find a chair and put one foot on it at 90 degrees.

2. Jump away as hard as you can, change your feet in the air, and put it on the chair.

3. Repeat 2, put the original jumping foot back on the chair to complete another jump.

Fourth: vertical jump.

1. Straighten your feet shoulder-width apart and lock your knees tightly.

2. Jump only with your calves, only bend your feet, and try not to bend your knees.

3. When you reach the ground, quickly take off again and complete it once.

Fifth item: Jumping on tiptoe.

1. Lift your toes to the highest point.

2. Jump quickly with your toes, and do not exceed or jump when jumping.