How can I quickly increase the height of my jump?

To give you a way, grow more than 10cm in a month, I have already told a person.

1. Do squats every day (depending on the situation).

2. Pull the horizontal bar with both hands every day, don't work hard, just hang it, and you can also increase the arm span by 2-3cm.

3. Just jump often.

I can use the second joint of my finger to pull the basket. Reach.

That professional American bouncing was very popular some time ago.

But I haven't heard of anyone who has good results.

The main thing is to rely on one's own perseverance.

If you keep going, you will improve even if you play every day.

If you want to improve quickly, you can just run and frog jump.

I'll give you the American one, too.

The most famous vertical jump training program in the United States, it is expected that the vertical jump ability can be improved by more than 20 to 30 centimeters, and the exercise process will be very hard.

For each movement item, if you want to do 3 sets of one movement, you should not rest for more than 2 minutes between sets, and if you are done, you need to do the next item directly, remember not to rest!

The first item: half-squat jump.

1. At the beginning, half squat, put your hands in front of your chest, 2, jump up at least 20 to 25cm from 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.

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 only put your toes on top of it, with your heels not touching the ground or padding.

2.Raise your toes to the highest point.

3.Slowly lower it again and finish it again. Feet finished, 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.

.Finish. Good luck with your practice!

It's pretty much the same as me. What did you go to? If I go to high school 2 or 3, in my experience, under the heavy academic pressure, I have too little time to play.

So I gradually jumped as high as before. Note that you should keep running in addition to studying, either in the morning or in the evening after self-study. Play ball often, try to fly and touch the basket as much as possible when playing.

Calf raises, frog jumps can be done when you are usually fine. The key is in the usual fragmented time. Hold on, there are no shortcuts to success.

It's not a matter of not jumping high, but there are many ways to practice jumping, running up stairs, frog jumping, running with sandbags, etc., depending on whether you have the will.

Every time you go to play basketball, you can jump under the basket more than 10 times, and it is best to touch the basket and grow taller! That's what I did.

Calf raises, pull calf ligaments, and you can do it during class.

1. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility. So you can't think that if you increase your bounce, you just have to jump all day long. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do a variety of complex gymnastics that are conducive to improving body coordination.

Movements should be accurate, graceful, forceful, and relaxing.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to do heavy strength training 2 to 4 times a week, and you must pay attention to safety when training to avoid accidental injuries. The so-called heavy strength training is the use of barbells to carry out exercises with large loads. There are three types of most typical and commonly used:

Squat with weights, raise the bell, snatch. In conclusion, the higher the score of these exercises, the better the bounce power. As for the weight, number of sets, reps, movement specifications, etc., the principle of each exercise is:

1. Heavy strength training should be done at least twice a week, no more than four times, to give the body time to recover excessively, but it should be carried out for a long time without interruption.

2. It is best to arrange the above three practice methods for each class.

3. Pay attention to the technical action specifications of large strength training, and do not mess around.

4. Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. The weight is lighter, and the number of sets and reps is higher. The goal is to improve muscular endurance, thicken muscle fibers, and reduce fat, and small strength training can vary from day to day, but it is best not to do it at the same time as heavy strength training.

Whether it's big strength or light strength training, don't drag on too long in a class.15 hours to 2 hours is appropriate. There is strength and there is density.

3. Speed training is also an important aspect of improving bounce power.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of hardship. The so-called sprint requires you to rush forward at full speed after preparing for the event, rather than at medium speed.

Specific speed training is the same as high-strength training, and you don't have to practice it every day, just three hours a week. Special attention should also be paid to the use of small; Strength training is a way to strengthen the muscles in the back of the thighs.

Fourth, there are many special means of jumping exercises, such as skipping rope, jumping hurdles, touching the hoop, touching the upper edge of the small black frame, and even touching the upper edge of the rebound.

Before I give you advice on bounce, I would like to tell you that you need to have a full range of physical fitness on the basketball court, and bounce is mainly for shooting the last shot and defense, and bounce alone is far from enough. Speed, agility, flexibility, and so on can only play a real role if these are the perfect combinations, especially for a small one, you only jump high, but you don't have good flexibility, agility, body control, and the movement is not connected at all, do you just want to be an empty pitcher? Without enough speed and agility, can you get out of the defense and get open space?

The following is bounce, bounce is divided into height and speed, the two have different roles, for the small latter is extremely important, in time you jump not high enough, but you jump fast enough, you can shoot quickly, the same can achieve the purpose of getting rid of defense, the speed of the bullet is recommended to jump rope with weight, simple and practical. In terms of height, it is recommended to do half squats and squats, do 30 up and down as a group at a time, do a group, and rest for 5 minutes in the middle of each group. Don't think that 30 is very few, if your movements are standard, 30 will make you pant for the first time, in fact, there is nothing to pay attention to is that the back must be straight!

When you're 30 and you don't feel like it's going to be strained, add weights, hold dumbbells to your shoulders, or go to the gym and carry a barbell. There is also a legend that the ancient martial arts master practiced light skills, which was to dig a pit, jump out with weights, and dig deeper when the jump was easy, this method is really smart, because he constantly forces you to reach your own maximum! These are all simple methods, as long as you are consistent, they will definitely work!

Well, there are two factors for high jumping: one is the physical innate condition. The second is the day after tomorrow, but the day after tomorrow will be a little difficult, and you must go through continuous exercise to make yourself jump higher.

The PE teacher uses a variety of methods to improve students' jumping ability.

Ways to improve high jump fast:

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.