I m 15 years old, I m very interested in basketball, I m 174 tall, I can only touch the board, I wan

You're only fifteen years old, and there's still plenty of room to grow, and if you increase your bouncing power, it's no problem to touch the frame!

The quality of the bounce is related to the calf muscles and the length of the Achilles tendon, the Achilles tendon is an innate factor, and the calf can be trained, increase your calf muscles, and give you two methods:

1.Change hands and touch the high method. Keep your feet on the ground, your heels off the ground, find a landmark that you can touch when you jump with both feet at home, bounce continuously, change hands and touch heights with your left and right hands, three minutes per set, do three sets, rest for two minutes between sets, once in the morning and in the afternoon.

2.Cross-bouncing method. Find a three-meter-long rope, put it on the ground and straighten it, support the ground with the toes of both feet, keep the heels off the ground, put your hands into fists on your waist, bounce left and right in a "Z" shape, three minutes per group, do three sets, rest for two minutes between sets, once in the morning and afternoon.

As long as you stick to it, it will be effective within three months.

If time permits, you can try these:

Leg press, you can put your legs flat on a fixed object about 1m high, keep your upper body still, your legs straight, your upper body down, and try to touch your fingers.

I still recommend you to do the first two, which are more convenient and effective, and you can practice them at home.

Note: I have used this to answer many of these questions, and I have practiced it myself, and the effect is good.

Jumping rope, that's how Arenas practiced bouncing.

Height can't help you, you can only grow on your own

。Take a ladder, touch how you want, crotch, 360, super tomahawk, buckle as you want.

Since it is a matter of time before you can touch the frame

Stepping on a stool. It's really not good to climb up the hoop.

You're in your developmental period! There's room to continue growing your body, don't be discouraged! If it's at least more bounce!

You're still young. Fearless. Playing basketball is useful for boosting height.

You now insist on playing every day. But there is a lot to jump. Don't just run without jumping.

You have to jump to be high. I used to run too much, too. It's not too high now.

Also pay attention to physical strength. I have to eat well when I go back from playing. Nutrition.

Then you can practice bouncing, jump higher and higher if you have nothing to do, and you will touch the scorer, you are amazing.

Put a punching bag on your lap (light) and jump with it tied every day, and that's it.

It is not recommended to practice with a sandbag, because you are now an adolescent and are developing, tying a sandbag will affect your development, it is recommended that you drink more milk, pull the ligaments, practice frog jumping squats or something, train the calf muscles, it is best to go to the court every day to touch the board, try to reach the frame, you will be able to go on in a few months, bounce and dunk are not a day or two can be practiced, keep practicing, come on...

Hehe, brother, you're only 15 years old! The future is bright

I think there's only one question for you! It's about practicing bouncing a lot, and occasionally adding a bit of sandbags to your legs. This should help you improve your jumping ability.

174.I'm exactly 174But I'm a little better than the landlord. I can catch the basket.

Many people mistakenly believe that bouncing is all about a pair of feet.

In fact, I think the most important thing is to rely on the strength of the waist and abdomen.

The landlord cultivates more interest. Play definitely positively. Make sure you can be a big man every time.

That's when it really worked out the whole body. Grab the basket and you'll be very close. At the age of 17, I was 174 and I could pick up baskets all the time.

You're done, we're already touching the basket at that time. (I was 174 at the time).

Oh, go buy a pair of 15-20kg dumbbells, and carry 15 sets of squatting and jumping every day (4 sets, 1 minute break during each set). Less than half a year is probably more than enough.

When you take off, think back to what it feels like to be jumping with dumbbells on your shoulder.

You're only 15 years old, so there's still a lot of room to grow taller. Playing basketball is very helpful for growing taller, grabbing more guns and rebounds and the like, which can improve your jumping ability, and it is also helpful for growing taller, and it is not difficult to touch the basket.

What is the American vertical jump plan is talking about this How many people have done it Is it not suitable for people They have never thought about it It's all about copying the party In fact, I want to increase the bounce The best frog jump My classmates all train bounce like this I couldn't touch the board before After a semester of hard work, now I can touch the basket 2 3 times a week Don't jump too much Your knees will hurt They all jump around and storm the bridge 400 meters.

You usually practice more with your friends, and you should practice more by yourself when you are at home.

The normal bounce of 177 should be half a palm touchboard. I don't know how much you weigh.

1.When practicing layups, 1 2 3 The third time jumps hard, touches the board, and keeps practicing layups.

2.You should be a newbie, right, 17 years old high school freshman? High school? I first learned to play basketball in high school, when I was about 168.

177 should be able to play a small front under non-varsity conditions? It's half-time, you try to grab the board. I guess you can't shoot accurately.

If you bounce, you can focus on grabbing rebounds and blocks at halftime, and you will get up before you know it.

3.Frog jump training. This doesn't explain that Slam Dunk has been taught. (Generally, I rarely practice, and I practice all aspects of quality when I play).

4.Dribbling and shooting. This must be practiced when it's okay, or when no one is around. I've been practicing shooting for more than a year, and every time I get out of class, or after playing, no matter how tired I am, I practice shooting.

5.Learn to dribble well (be confident, don't be afraid, you often lose dribbling and you can't even pass yourself) Shooting and grabbing the board Basically, playing will take you with you.

6.Break through, pass people, shake people, etc., imitate them after practicing these After a long time, you will have your own style.

Playing ball also depends on the head, play more ball, think more and you will improve, and you will not be able to achieve it all of a sudden. If you persevere, you will not be the same this summer.

Finally, keep your weight off. Let's talk about this again, let's have fun first.

Nothing else, one word practice.

You can play as a forward at your age and height, and practice more if you don't shoot well.

Go defensively, I'm kind of a defensive type, occasionally shooting near the free throw line, and the three-on-three advantage is not much.

You said that it was poor in all aspects, maybe it was poor agility, more awareness.

PS: Practice rebounding, dribbling and spot shooting, preferably without shooting threes.

If you still want to grow taller, don't practice bouncing, muscles,. If you really want to practice bouncing, go to dwarf walking, dwarf jumping, is half-squat walking, jumping walking is better. I can touch the basket at 166, but I don't seem to be growing anymore, I'm a sophomore in high school, I'm the same age as you, I hope you can me, that's how people in our class practice.

Practicing frog jumping helps to improve the bouncing power, and the rest is to train the upper body strength and play more confrontational games.

Bounce is born and can be improved the day after tomorrow But it won't be much The introduction downstairs can only be improved if you exceed your potential 17 years old is more nutritious and play more If you are a student, you won't have a lot of time to spend on basketball I really want to practice well It is recommended to go to the gym **Everything I am asking the coach what to say.

I don't know how much you weigh now, what position you like to play. Let's talk about bouncing first, in fact, there is no need for frog jumping or duck step. As long as you usually jump more, find a goal and practice more.

That's how I practiced, I weighed 183 and weighed 210 to get as much as a ring finger. In fact, the main thing is to increase your desire to bounce, and your potential is there. Let's talk about dribbling, you may be prone to being broken when dribbling.

When dribbling, it should not be too high, as low as possible, and the dribble is actually to pluck the ball with your fingers instead of pressing the ball with your palm. By the way, you should usually practice more non-habitual hands. Shoot the basket first to take your most comfortable position, and slowly become standard, you can't eat a fat person in one bite.

Anyway, as long as you have the desire, work hard. Sooner or later, it will be successful.

It depends on what level of blue ball you play. 17-year-old 177 playing team, the position of playing small forward is more suitable, dribbling must be practiced, what is a big part of the bounce depends on the physical fitness of the individual, too strong can not be helped, jump more, rush to grab rebounds, lack of bounce can be made up for by awareness, such as grabbing rebounds to strengthen the awareness of the card position...

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.

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 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: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Sixth: Squat jump.

This one is only practiced on Wednesdays.

1 Stand with a basketball in front of your chest.

2 Squat down (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 maintain the posture of step 2, 4 Landing on the ground, and finish it

5 If 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 on the 15th time.

Stand on tiptoe on one foot, hold on to something, and tiptoe.

The explosiveness of the slam dunk should be strong, so you should practice more explosiveness, and you can run 100 more.

I don't know much about this, you can try to tie sandbags to your feet every day.

Try to improve the bounce power, you can try the plug board blue, for slam dunk, you have to try more.

Do you practice bouncing? 14 years old 1.7 meters have you developed? Stick to the night jump rope 150 times Throw a basketball on the wall Jump up and catch the basketball.

Throw it again, stick to 50 times, remember every day! I believe you can do it.

Practicing frog jumping is a great way to enhance your jump, and if you have time to practice frog jumping, forget about strengthening your thigh muscles.