I wanted to dunk, but for a few years...

Innate is very important, the most famous vertical jump training program in the United States, the training is expected to improve the vertical jump ability by more than 20 to 30 centimeters, 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: 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.

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, 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.

1.Keep 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

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.

Frog jumping exercises are necessary and help to improve the bouncing power, because after all, this is to train strength.

It's not a while to practice jumping, it will take a few years, I'm also practicing now, I'm not as good as you, 175, a few centimeters away from the blue basket. When you usually walk and climb stairs, you can also walk with your feet and try to train your calf muscles!

In fact, the ability to jump can be cultivated.

Half squat: Squat halfway through each body, hold for a few seconds, raise your hands parallel to your chest, and do 10 20 at a time

Full squat jump: Every time the body squats completely, and then uses the whole body strength to jump upwards, while raising both hands and constantly challenging your highest point with your best efforts, it is very helpful, and determine the number of training sessions according to your actual situation

There are other training methods to increase explosiveness and jumping power.

Check out the NBA Strength and Conditioning book, which has a detailed description.

This should not be, this should be a three-step layup or a one-handed layup.

Slam Dunk, also known as slam dunk, is a means of scoring in a basketball game, and a technical term for basketball. A shooting technique. When dunking, the player leaps high and puts the ball into the hoop with all his might.

This is the operation of the slam dunk is mainly to analyze the operation of the agency people.