How is the jumping power trained, and how can the jumping ability be practiced well

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. For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!! The first item:

1. At the beginning, half squat to the position of 0 4, with both 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!! Quickly improve the bounce training tutorial 2 The second item:

Raise your toes (calf raises) 1 First, find a step or a book to step on, then just put your toes on top with your heels not touching the ground or pads 2 Raise your toes to the highest point 3 Slowly lower them again and complete them once Complete with both feet, complete a set. Rapid Improvement of Bounce Training Tutorial 3 Item 3: Step 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.

Quickly improve the bounce training course 4 Item 4: Vertical jump 1Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and 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. Quickly improve the bounce power training tutorial 5 Item 5:

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

Quickly practice the method of bouncing.

1. Flexibility training, you must insist on stretching the tendons, ligaments and muscles of all parts of your body every day, expand the range of motion of the joints, and at the same time, do a variety of complex gymnastics that is conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing. Bring your Walkman to do this series of warm-up exercises, the body and mind are happy and relaxed.

2. Weight-bearing squat training, no special weight-bearing equipment, barbells, it doesn't matter, isn't it weight-bearing, you can find a schoolbag, stuff a 30-pound book in it to train, weight-bearing squat belongs to the relatively large amount of exercise training, don't do it every day, do it three times a week, each time it is divided into three groups, no group to do 30-50, look at your own quality, don't be too reluctant, excessive training is not effective, and it is not good for the body.

3. Snatch training, the commonly used equipment for snatching is also a barbell, of course, you can also find something around you to replace, such as a 30-kilogram schoolbag in the previous step, you can also buy a bucket of pure water, 30 kilograms, you can also train this item, snatching is also a large amount of exercise training, you need to pay attention to time and times.

4. Round-trip running training, explosiveness and reaction ability are also essential for exercising bounce, the method provided here is to run back and forth, taking the basketball court as an example, the two long sides of the basketball court, sprint from one side to the opposite side, and reach the opposite side is to touch the line with one hand and then turn back, so round trip, the number of times depends on the individual's own quality.

5. Weight-bearing running training, prepare two sandbags tied to the calves, and run around the basketball court with weights, not too fast, keep a constant speed until you can't run.

The way to do this is to jump the ladder. Find a non-slippery staircase and jump back and forth as you can be. The first time may be the 3rd order, and slowly increase to the 4th and 5th order of difficulty. The effect is very good.

Work on the thighs and calves. Weight-bearing squats train the thighs, and practice once a week until you can't squat. Lifting the heel with weights can be practiced often.

Jump up the stairs with both feet, or lean against the wall, lift your heels, keep your toes on the ground, get to your limits, and do a few more sets. There are many ways to exercise, the key is can you stick to it?

The easiest way is to touch the ceiling at home every day and do it 100 times in a row. You can feel it in a month.

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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. For each action item, if one action is to be done in 3 sets, the group.

If you practice bouncing power, it is generally a frog jump and a weighted squat.

There are many characteristics of basketball power jumping that can be practiced, such as bounce height, bounce speed, bouncing gliding distance, continuous bouncing ability, air stillness, and the ability to dodge and do movements.

There are different ways to train, it's too complicated, if you're just playing basketball, just practice jumping continuously and smashing rebounds with basketball, and no matter what**to**, you have to jump directly again, at most you are allowed to take a step. It has a direct increase in your bounce height and ability to dodge in the air.

Frogs jump up steps or uphill.

It is also important to buy a good pair of shoes!! Hehe.