How to exercise to jump high, how to exercise to jump higher

In addition to genetics, bouncing is also related to acquired training. Numerous facts have proven that the bounce power can be improved through training!

Here's a look at some of the most famous vertical jump training programs in the United States, which are expected to increase your vertical jump ability by more than 20 to 30 centimeters (very attractive)! However, the workout process is hard work, and the whole process takes 15 weeks. For each movement item, if you need to do 3 sets of one movement, you should not rest for more than 2 minutes between sets, and if you have completed it, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1: At the beginning, half squat, hands in front;

2: Jump upwards at least 20-25 cm off the ground. (If you find it easy, you can jump to 25-30 cm). When in the air, keep your hands behind your back. Done once on landing. Next, just repeat.

The second item: heel lift (calf raise).

1: First, find a step or a book to put on your feet, and then only put your toes on it, and your heels must not touch the ground or cushion;

2: Raise the heel to the highest point;

3: Slowly put it down again and finish it again. Feet finished, complete a set.

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, and put them on the chair;

3: Repeat 2 to put the original jump foot back on the chair to complete the other jump.

Fourth: vertical jump.

1: Keep your feet shoulder-width apart"Lock"your knees;

2: Jump with only your calves, only bend your feet, try not to bend your knees;

3: When you reach the ground, you can quickly jump again and complete it once. This one is difficult, and you can use your hands to help you jump.

Fifth item: Jumping on tiptoe.

1: Lift your toes to the highest point;

2: Jump quickly on tiptoe, not more than or centimeter when jumping.

Sixth: Squat jump.

1: Stand with a basketball in front of your chest;

2: Squat down (half squat), look ahead, back straight, lift your toes, and keep your thighs at 90 degrees;

3: Jump up to 8-13 cm, be sure to maintain the posture of step 2, and land on the ground to complete it;

4: If you want to jump 15 times, 1-14 need to jump to 8-13 cm, and the 15th time you need to jump high!

Work your calf muscles, do squats and frog jumps!

And tie a lead bag to your feet.

Squat half-way and then jump upwards, remembering to pinch your legs as close to your chest as you can.

I won't talk about anything else, they'll tell you, but if you're in the growing stage, don't put a sandbag on your legs, it will deform your legs over time.

1. Weight-bearing sprinting training to improve leg explosiveness. Take a dumbbell in both hands, the dumbbell should not be too heavy or too light, and then run 100 meters at your fastest speed. Repeat a lot, and make steel.

2. Squat up and down on one leg. Exercise the muscles of the right leg, lift the left leg, straighten the hands forward, and then squat up and down, 3. The same is true for the muscles of the left leg. It is difficult to practice at first, and you can use your hands to hold on to the wall to keep your balance.

4. Go up the stairs straight. Hard straight up the stairs is also called zombie stairs, this practice method is very simple, you can practice when going up the stairs, don't bend your knees when going up the stairs, straighten your legs, walk with the forefoot soles, and feel the stretch of your calves.

5. Tiptoe. If you do it on tiptoe and put it down on tiptoe, and do it for more than 20 times in a row, you will feel soreness in your calves, fever, and muscle jumping. This anti-method can not only improve the bounce power, but also slim the calves, which can be done anytime, anywhere, on the bus, and in the subway.

Here's how to do it:

The main method of training is to carry out medium-weight weight-bearing exercises, such as lifting toes with weights, jumping on the spot with negative sensitivity and hunger barbells, and walking with weight-bearing lunges. While developing rapid strength, perform weight-bearing exercises with large weights to increase muscle strength.

The main exercises include squatting with heavy weights, etc. And it should be combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

The development of fast strength and jumping ability can effectively develop the ability to bounce, and the main exercises are:

1. General jumping exercises: one-legged jump, stride jump, split-leg jump bridge return, frog jump, straight-leg jump, etc.

2. Jumping obstacle exercises: jumping hurdles, deep jumping, touching heights, etc.

Hardware Requirements:

1. Runway.

The length of the high jump track must not be less than 15 metres. The high jump track for large-scale athletics competitions shall not be shorter than 20 meters, and not less than 25 meters where conditions permit, and the inclination of the running track and the starting area towards the center of the crossbar shall not exceed 1:250.

2. Run-up markers.

In field events that use the runway, markers should be placed along the runway, and markers for high jump run-up can be placed on the runway. Each athlete may place 1 to 2 markers approved or provided by the Organizing Committee to aid in running and jumping.