How to jump higher How to jump higher

1. Half squat jumping.

1. At the beginning, half-squat to the position, put your hands in front, 2. Jump up at least 20 to 25cm from the ground. (If.)

If you find it easy, you can jump up to 25-30cm). When in the air, keep your hands behind your back. When you land, finish it once.

Next, simply repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

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

1 First, find a step or a book to put on your feet, and then only put your toes on it, and your heels must not touch the ground or cushion.

2 Raise your toes to the highest point.

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

Quickly improve the bounce power training tutorial 3

Item 3: Steps.

1.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 yourself on a chair, 3

Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

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, knees as much as possible.

Do not bend. 3.When you reach the ground, take off quickly again and complete it again.

It's hard, you can use your hands to help.

Jump. Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

1.Raise your toes to the highest.

dots, 2Take off quickly on your toes, and do not jump more than 1

Second, jumping on the basketball court can be fully reflected. Jumping in basketball is done with high intensity and high confrontation. The most typical is like a jump shot, first of all, you must jump high, and secondly, you must fly far, stay in the air for a long time, and ensure the stability of the body and shoot accurately.

This requires the athlete to have good bounce power, and to have very good coordination and flexibility.

Bai Xilin, a doctor of basketball at Beijing Sport University and the leader of the national women's basketball team, said that jumping on the basketball court integrates physical fitness, skills, and intelligence, and is ever-changing and very random. If you want to jump high when playing basketball, strength and endurance alone are not enough, agility, coordination, flexibility, and balance are indispensable.

Dr. Bai said that if you want to increase your bouncing ability, you need to develop more bouncing power in the facet joints. It is possible to practice weighted half-squat jumps, not squat jumps. You can also perform frog jumps, single-legged multi-level jumps, straight-legged toe jumps, and toe heel raisings on the steps, which can develop the strength of the ankle joint.

When practicing bouncing, you need to have protective measures, Dr. Bai said, first, you should warm up and stretch the ligaments; Second, don't use too much force, bounce from slow to fast, and control the order of force; Third, don't practice on the concrete floor, on the sand on the track and field.

3. Do 500 leg raises every day.

Do another 200 tummy jumps.

Tie your legs, put a skipping rope on your feet (preferably elastic) and push 500 times a day.

Perform a frog jump, hold your head in your hands, crouch completely, and then jump forward. 1000 times a day, you can effectively exercise your leg muscles, and you will naturally jump high!

Perform height touching exercises every day!

I'm also practicing bouncing, and I've just started practicing.

The most famous vertical jump training program in the United States.

It looks pretty simple, but it's tiring to practice, so you have to stick to it!

Forget it, I'm jumping rice, I'm depressed, I don't dare to say, you're still roaring, it's really for you, sad.

Of course you have to exercise, the first floor said that the search attendant was too professional, right?