How to improve your high jump ability in basketball .

Do 3 sets of exercises a day to lift the Achilles tendon.

Each set is 30 reps.

Just in the beginning.

You can gradually increase the number of times later.

This exercise is when you hold your hands against the wall to keep your body balanced.

Then lift your heels and land on the forefoot and the entire foot.

Count it once.

It will be tiring at first.

But persevere.

You can exercise it over time.

I 1.83 meters regular basket can be buckled.

That's all I practiced.

You can also do this with weights, the effect is better.

1. Train the leg ligaments every day Methods: lunges, side leg presses, rib presses, back legs, shoulder pulls, rotations, etc.

2. Practice leg strength and explosiveness Method: 5 frog jumps + 30-meter sprints Practice 3 to 5 sets (3 minutes rest for each group).

3. Exercise waist and abdominal strength Method: 20 quick sit-ups Practice 3 to 5 sets (5 minutes rest for each group).

My personal experience is to go to the basket and fight hard.

Playing under the basket with a group of centers can stimulate your potential, usually do more squats and stand up, it is best to do it on tiptoe, many bounces are actually very similar to the action of squatting and standing, cultivate your own bounce feeling, do it for a long time You will find that it will feel great to jump in the way of squatting and standing, and it will also jump higher, in fact, the most important thing is to contact more.

Squat, rise, jump!

Attention, although it's just three words, you have to use all your strength to do each one, especially when you jump, you can do 30 at the beginning, when you can do 50, your bounce will rise by about 10 centimeters, and your endurance will also increase.

But it's more bitter, try it yourself.

Leapfrog. And jumping stairs be sure to squat in the up.

Tie sandbags to your legs, and insist on running and bouncing every day.

The easiest, weighted frog jump.

Choose a high level of practice. I thought I was going to jump to that height.

The high jump is a competition that consists of rhythmic run-ups, one-foot jumps, and landing over the bar, and the score is calculated by the height of the upper edge of the bar. So how do you improve your high jump ability? Let me tell you.

High Jump Ability Training Method 1

Dig a pit, about a meter or so deep. You strap a 5-pound sandbag to your leg and jump into the pit. Try to jump out of the pit with a load.

Half a month later, dig the pit 20 cm deep, increase the weight by 2-3 catties, and continue to practice. This cycle ends when you can no longer carry weight or jump out of the pit, and that is the end of the exercise. Lift the weight and try again to see how high you can jump.

High Jump Ability Training Method 2

1. Half-squat jumping.

To start, squat half-way to a 1 4 position, place your hands in front of you, and jump up at least 20 to 25 cm off the ground. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind your back. When you land, finish it once.

2. Raise your toes (calf raises).

First, find a step or a book to put your feet on, then just put your toes on it, your heels must not touch the ground or pad, raise your toes to the highest point, and then slowly lower them, finish once, finish with both feet, complete a set.

3. Steps. Find a chair, put one foot on it, at 90 degrees, jump away as best you can, change your foot in the air, put it on the chair, put the original jumping foot back on the chair, and complete the other jump.

4. Vertical jump. Straighten your feet shoulder-width apart, lock your knees, jump with only your calves, only bend your feet, try not to bend your knees, and when you reach the ground, jump quickly again and finish it once.

5. Jumping on tiptoe.

Lift your toes to the highest point and jump quickly on your toes, not more than or when jumping.

6. Squat jumping. Stand, hold the basketball in front of your chest, squat down (half squat), look ahead, keep your back straight, lift your toes, keep your thighs at 90 degrees, jump to 8-13cm, land, finish, if you want to jump 15 times, 1-14 need to jump 8-13cm, 15 times, you need to jump as hard as you can.

High Jump Ability Training Method 3

Tie rubber bands to your ankles and jump in place. Practice for half an hour a day.