What exactly is AA4 training in the United States? What is the specific training plan? Please be as

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.

The first item: half-squat jump.

1. At the beginning, half-squat to the position of 1 4, place 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.

Half squat jump. The second item: calf raise.

1. First of all, find a ladder or a book to put on your feet, and then only put your toes on it, and your heels must not touch the ground. Carry the potato excited.

2. Raise the root of your foot to the highest point.

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

Raise your toes (calf raises).

The third item: jumping the steps.

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

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

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

Jump the steps. Fourth: vertical jump.

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

2. Jump with only 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.

Vertical jump. Fifth item: Jumping on tiptoe.

1. Lift your toes to the highest point, 2. Use your toes to jump quickly, and do not exceed or when jumping.

Jumping on tiptoe. Sixth: Squat jump.

This is only practiced on Wednesdays.

1. Stand with a basketball in front of your chest.

2. Squat down (half squat) and look ahead, keep your back straight, lift your toes, and keep your thighs at 90°.

3. Jump up 8-13cm, be sure to maintain the posture of 2.

4. Hit the ground and finish it.

5. 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.

For AA4, it's 4 points of practice, 4 points of eating, and 2 points of rest. Only when all these three items are in place can you increase the bounce by 35cm, and if one of them is not done properly, the training effect will be reduced. AA4 training does not require the aid of gym equipment, so it will not affect the height.

Some friends say that practicing this plan affects height, which has no theoretical basis.

The effect of aa4 training is uncertain, it depends on your physical fitness, and it must be guessed that the balance can improve your bounce, and the specific amount depends on the effect of your training first source. Training time depends on how fast you do it! As long as you can recover your strength by taking a break in between.

AA4 training is 10 weeks, no delay in learning, two hours a day is enough. You're not yet 16 years old, you can practice, and the effect is okay. Be careful not to get hurt, take your time, and hold on.

It depends on the quality of your body, which will definitely improve your bounce, and how much depends on your training effect. Training time depends on how fast you do it! Just let the pure socks rest in the middle to recover their strength.

AA4 training is 10 weeks, no delay in learning, two hours a day is enough. You're not yet 16 years old, you can practice, and the effect is okay.