How can I make myself jump higher when playing basketball?

Multi-hop. Do more push-ups at home.

Train your waist. Maybe you'll improve a little.

The most important thing is to believe in yourself. 、

Only by believing that you can catch it. Only then will you have the confidence to practice.

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.

When you land, finish it once.

Next, just repeat the steps above!!

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The second item: heel lift (calf raise).

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 heels to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

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The third item: steps.

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.

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Fourth: vertical jump.

Keep your feet shoulder-width apart"Lock"Your knees.

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

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

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

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Fifth item: Jumping on tiptoe.

Lift your toes to the highest point, 2

Take off quickly on your toes, and do not jump more than or.

Pay attention to the exercise of the leg muscles, generally four sets of frog jumps a day, each group of twenty. Stick to it for a month.

ps: I'm 1.71 meters, that's how I practiced, and now I can catch the frame.

I'm a woman. If you play basketball, although you can't catch the basket, I think that the waist and abdominal muscles are bounced, and there is calf strength, which should strengthen the exercise.

There are quite a few genes that determine it, but there are also ways to enhance ......1.Running with weights tied to sandbags can build leg strength, and trying it will be good for bouncing.

2.You can practice tiptoe at home every day, dozens of them as a group, and do several sets a day, which can lengthen the tendons in the legs.

3.Sit-ups train waist strength, and waist and abdominal strength are also very important when taking off.

4.When jumping, try to squeeze out the space and jump, which will be much higher than jumping on the spot or carrying people.

5.Warm up well before the game to open up the ligaments a little better, and also prevent injury.

That's pretty much it

Wear a sandbag every day to exercise long-distance running, touch the height with your hands every day, feel yourself until you can't stop jumping, jump vertically as much as possible every day, eat more nutrients to grow taller, and arm length is also one thing

The most direct thing is to tie some sandbags and put them on your feet, insist on running the mountain for half an hour every day, and ensure that you will have results in a month.

Increases leg strength and waist strength. Of course, coordination is also important. Some people don't have the strength to jump high, but many people don't know how to jump.

Bounce is mainly about training your Achilles tendon, exercising more and stretching your leg muscles often. Practice more.

Bounce is actually determined by nature, but the acquired exercise will also have a certain effect, increasing the strength of the waist is very helpful to enhance the bounce, and you can try to touch the basket to aim for it. If you practice often, you will improve.

Then you have to exercise, and I personally recommend running with a sandbag tied to it every day.

Run. Then lean back. Feet instantly fixed (feet slightly apart.) But don't get too far into it) jump hard and stretch your body.

Exercise every day and run long distances with sandbags under your feet.

When you run and jump, you first make yourself taller, and then you have to practice regularly.

When you actually play a game, you have to run a little more.

Then jump and squeeze your opponent away. It's good to go all out in the big jump (in moderation), teach you so much first, and "enjoy" it slowly!

Put your hands behind your back, one at a time.

There are two types of bouncing:

1) Jump high and bounce fast, get up and fall fast. It's faster than others to get up again, and it's more appropriate to grab rebounds.

Effective method: Set aside time to jump rope two to three times a day. Bunny jumps.

Bunny Jump: Squat, with your hands behind your back, your toes on the ground, and your heels up to jump.

2) Jump high and long time in the air: used for backward shots. It's not very practical to make moves in the air, but it's not very practical to grab rebounds.

Effective method: Frog jump, when walking, point your toes and walk, and lift your heels.

In this way, the strength on the ankles is practiced, and while the strength of the feet and legs is trained, if you want to be empty, you must do push-ups, sit-ups, and train the strength of the abdominal muscles and waist.

Let's see where to play. It is better to have a defender (2).

If you are a center or a striker, (1) is better.

There is a lot of training every day, and most of the strength exercises have equipment to cooperate with the training, for basketball lovers who do not have good conditions, it is still more effective and trouble-free.

Hello, everyone has room for improvement ! As for the later effect, it depends on how hard you try.

It is more difficult to train the calves because the calves become thicker when you practice strength!! Therefore, calf exercises cannot be practiced in a short period of time. Say a simple and effective way, just walk on tiptoe when going up the stairs!

Everyone should pay attention to relax the muscles after practicing and playing, otherwise the muscles will die of training, then the muscles are very developed, and you can't jump at all!!

Whether you jump high or not is mainly determined by the explosiveness and strength of your calf muscles. So that is to say, the underdeveloped calf is the key to bouncing.

Myth: There are many ways to increase bounce, such as: frog jump, standing horse step, etc.

You can practice it yourself, you do 20 frog jumps or stand for 10 minutes, and on the second day, see if your thighs are sore or your calves are sore. (I tried it myself, but I didn't feel it in my calves on the second day) So, these exercises only work the thigh muscles.

Methods: I think these methods are very effective.

Place your toes on the stairs (thick books, thresholds, etc.) with your heels in the air, and then use your toes to move your body up and down. Do it 50 or so times and you'll feel your calves jump. Make another 10.

Rest for a few hours before doing it. It's not tiring and can be done anywhere. Very good!

Additional methods to train calf explosiveness: jump from 1 meter to the ground, and then jump up quickly after landing.

Please see the detailed explanation.

Exercise to improve your bouncing ability.

It has something to do with the Achilles tendon, so it's okay to move your ankle more.