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Anonymous users2024-02-10There are two types of bouncing:
1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!
How it works: Set aside time to jump rope two to three times a day! Bunny Jump!
Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!
2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!
Effective method: Frog jump, when walking, point your toes and walk, heels up!
In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist!
See where you're playing? It's better to have a defender or (2)!
If you are a center or a striker, (1) is better! Ha ha!
We train a lot every day, and most of the strength exercises have equipment to cooperate with training, for basketball lovers who do not have good conditions, it is more effective and trouble-free as I said!
There are two types of bouncing:
1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!
How it works: Set aside time to jump rope two to three times a day! Bunny Jump!
Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!
2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!
Effective method: Frog jump, when walking, point your toes and walk, heels up!
In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist!
See where you're playing? It's better to have a defender or (2)!
If you are a center or a striker, (1) is better! Ha ha!
We train a lot every day, and most of the strength exercises have equipment to cooperate with training, for basketball lovers who do not have good conditions, it is more effective and trouble-free as I said!
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Anonymous users2024-02-09It can be like this:1. A regular stadium (ordinary apartment type is also OK).
2。Switchback runs 3 round-trips in groups (at maximum speed!) Repeat in 3 time periods every day. It mainly exercises endurance and speed.
3。Use the regular shooting method (you can see NBA learning) to shoot 100 in a row, at the beginning of practice, you can start with 20, and slowly increase to one, the higher the better! Take your own limits as a group.
Repeat in 3 time periods every day. It mainly exercises endurance and shooting accuracy.
4。Dribble 100 times on the spot, alternating every 10 times. Do a set of 15 steps down. Repeat the exercise in 3 sets in 3 time periods each day. The main exercise is dribbling agility.
5。Find someone who is similar to you, or better than yourself, as an opponent, and practice skills such as heads-up, passing, and receiving every day. It mainly exercises the coordination and defense between teams.
Okay, after practicing these 5 for half a year, you will be a master. What else don't you understand +q877374397
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Anonymous users2024-02-081. You can use equipment such as dumbbells and handbells to practice wrist strength and forearm strength to ensure shooting.
2. Pay attention to nutrition to keep up, the body should not be too thin, otherwise even if you practice again, your weight will not change, and it is not okay to fight against heavy players.
3. You can practice more passing movements, improve speed and shooting percentage.
4. It is best to avoid direct confrontation with big athletes as much as possible.
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Anonymous users2024-02-07The most famous vertical jump training program in the United States, the training ability is expected to increase by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.
For each action item, if you want to do 3 sets of one action, you can't rest more than 2 minutes between groups, if you finish it, you need to do the next project directly, and remember not to rest!!
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!!
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 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.
Quickly improve the bounce power training tutorial 3
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.
Quickly improve the bounce power training tutorial 4
Fourth: vertical jump.
Keep your feet shoulder-width apart"Lock"Your knees.
Just use your calves to jump, only bend 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.
Quickly improve the balance line jumping strength training course 5
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.
Hold the ball in front of your chest with both hands, stand with your feet left and right or back and forth, bend your knees slightly, bend your knees quickly when jumping, jump up with the soles of your feet, lift the ball to your shoulders with both hands, hold the ball on your right and left, hold the ball on your right and your left side, when you jump close to the high point, your hands are off the ball, your other arm is stretched out, your wrist is flexed, your index finger plucks the ball, and the ball is sent out through your fingertips. First, practice in a passive defensive situation to consolidate the action of the jump shot, and gradually practice it in a strong confrontation game.
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