I m 180cm and want to work on my jumping power

Mainly work on the leg muscles.

Squat up (that is, hold your head with both hands, squat down and get up again, pay attention, in the process, the upper body is as straight as possible, do not lean forward), do a certain amount every day, you can step by step....After exercising for a while, you can continue with both hands or with something heavier on your back...

At the same time, it is necessary to train the abdominal muscles, and the bouncing is the result of the comprehensive exertion of each muscle, among which the abdominal muscles are also very important. The method is mainly sit-ups...

When my classmate practiced martial arts in elementary school, he practiced squatting with another person on his back, and the training was very hard, but now he is about 1.70 meters (not 1.8 meters) and doesn't need to run to catch the basket on the spot.

I hope this method will help you.

Regarding the playing style of basketball center and power forward, that is, mainly focusing on the offense under the basket, you should practice more footsteps under the basket, which is difficult to express in words, you pay more attention to how those star players use their foot movement to get rid of each other under the basket when you watch the game. You can also take a look at the video screens on the Internet, there are many teaching videos.

Subjective factors: Bounce ability and tendon related, some are born with a deficiency, and some are acquired with insufficient exercise. It is recommended to do more jumping training on a regular basis, and it is recommended to tie sandbags for jumping training. Protein intake should also be increased to promote tendon formation.

Objective factors: It may be that you can't let go and your potential hasn't burst out. Then you can choose a pair of professional elastic basketball shoes to try.

Centers and power forwards must first have sprint speed and stamina, if you have them, you need to be focused when playing, not alone, and you must cooperate with your teammates strategically and tactically. As for the specific style of play and moves, if you are in a regular team, the coach will formulate it according to the opponent's situation. And you just need to learn and practice your skills.

Oh frog jump, the center has to hit people with his body. It's just simple and practical!

The ability to bounce is related to tendons, some are born with a deficiency, and some are acquired with insufficient exercise. It is recommended to do more jumping training on a regular basis, and it is recommended to tie sandbags for jumping training. Protein intake should also be increased to promote tendon formation.

Upstairs is right, don't practice too deliberately, it's really not good for your health, do more pull-ups are said to help increase height, and playing basketball more sports can also increase bounce.

You are still young, don't practice too much, it will affect your development. Just play more.

First of all, you have to master the method of jumping, when you jump, use your toes to exert force, remember to close your abdomen at the moment of jumping (this may be a little difficult at first, but after a long time, it will naturally close your abdomen), the whole body drives upward, especially the hands, and the hands have to go up when jumping! Inhale when you take off and breathe, and exhale when you land! Come on and practice, in addition to focusing on bouncing, basketball should also focus on practice!

Secondly, in addition to those big training methods, there are more detailed exercises that you should pay attention to:

1. Explosiveness, you can practice the 100-meter sprint, so that the calf muscles have a good explosiveness, and practice more round-trip 100-meter or 50-meter sprints.

2. Usually skip rope more, and jump hundreds or thousands of times a day. This not only reduces fat, but also increases the traction of the leg muscles.

3. You're only 17 years old. You still have a lot of room for growth in the future, so don't rush ahead, take your time, step by step according to the training step by step, you will definitely succeed, believe in yourself, hard work will have a surprise reward!

I'm sure your bounce isn't bad right now, you just want to improve your bounce, I just said that. You used to practice some big training methods, but now you have to pay attention to those detailed exercise methods, and pay attention to your diet, don't let yourself grow too fat, rather be thinner than fatter. Because thin people tend to jump very high, like something tied to their legs, that's better than advisable, I've tried before, it doesn't work at all.

And it makes the feet very tired, and it has no effect.

The key to the exercise is to train the leg muscles (thighs, calves) and the explosive power of the calves.

Hehe, one more thing to add, you squat, put your hands behind your back, and then jump the ladder, just start jumping one level or two. Then slowly add up, and when you feel that you have practiced well, you will stand and jump, and your hands will be naturally released. That's okay too.

There is also a long jump to practice, standing long jump and running long jump, these details are the key to determining your bounce power!

I am a physical student, at the beginning of the sandbag tied a month later sandbags tied to do frog jumping This is in the absence of teachers, we are all guided by teachers to do more systematic and comprehensive If you want to develop sports, it is recommended that you go to a regular sports school.

Don't frog jump, I tried it to no effect, but it made my legs sore for 1 month, and frog jumping may hurt my ankles and knees.

I recommend you, very simply, our varsity coach made us practice.

Squat first, just like you normally would, then put your hands behind your back, and then squat and walk forward. Walk a group of tens of meters, and then do it after a group is done.

Hanging sandbags That's how I practiced myself, and it was much better, and I got up every day on my leggings, and the important thing was to persevere.

Find a step and land with the front half of your feet jumping on both feet, a group of 20 and 5 sets a day. You can see your progress in less than a month.

A sentence or two can't be clear, by feeling, and then refer to what was said downstairs, the effect of completely moving the stiff set may not be too good, after all, the rope ladder has not fully developed, according to what was said upstairs, the amount of exercise is too large, but it will speed up the closure of the bone suture, stop growing, exercise moderately, what exercise to do more than a few groups every day, it is necessary to be very scientific, it is recommended to go to the gym information, study for a while and go home according to the training method of the personal trainer.

Increase the bounce is mainly to increase the strength of the lower limbs, in the absence of professional equipment assistance, frog jumping is a good choice, do not contact a large number of contacts at one time, excessive contact will not only affect their next contact enthusiasm, but also easy to cause the load of joints and muscles, it is recommended to practice in groups, according to personal conditions per group of 20 50, there are some simpler exercise methods, such as raising the legs when going up the stairs, or playing ball on weekdays, running is the use of lead blocks, sandbags to increase weight, When you take it off, you will feel extremely happy and relaxed.

Bounce is born, and it can be practiced the day after tomorrow, but it is very slow, and I will give you a few suggestions, I hope it will help you.

Try to do as little squat as possible, do more half squat, the weight is from less to more, and then gradually decrease from more, slow squat to get up quickly, this is very important, if the slow squat is slow, there is no point.

After doing the strength, find a bunker and do a standing double jump, which should be very continuous, mainly the second jump, the second jump immediately after the first jump landed, and try to raise the thighs as high as possible.

There are also some additional is small step running, to have the ground, the frequency to be fast, high leg or back running, etc., this is all additional, mainly the first two, but after doing the first two, you should also run or jump to prevent the accumulation of muscles from dying, no elasticity, muscles are not elastic and naturally there will be no explosive power, but also pay attention to appropriate relaxation, step on the legs and jog and the like.

Buy a sandbag, run, jump, and you'll be very light when you go down.

You can find a feel for a jump rope or a spring bed when you have time.

I play ball every day and run in Duoduo.

Leapfrog?! More calf muscles?!

Hello, here are a few ways to practice bouncing in three basic basketball training:

1. In the gym, squat up with barbells, squat with thighs, half squat with calves, squats in a group of 5-8, and half squats in a group of 8-12, reduce as appropriate as the weight increases.

2. Short-distance frog jumping, try to go up when jumping, you can choose to jump on the stairs, jump two levels each time, and determine the number of groups according to physical strength.

3. Touch the height in situ, 20 times per group, try to touch upward.

If you want to get a big improvement in the key limbs in 1 month, the quality of training should be guaranteed, and it is recommended to practice the lower limbs with some upper limb training and waist and abdominal training at the same time. If you are afraid of being injured by objects, one is to avoid unprotected training with extra weights, but to pay attention to the need to fully warm up and train to avoid damage to the Achilles tendon. In addition, the training method and posture should be correct.

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.

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 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.

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.

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.

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 can help to improve the bouncing power, because after all, it is a way to train strength. In addition to this, there are a few other methods.

The first method, which is the most effective and the most difficult, allows you to improve your bounce in a short period of time. How to do it: Dig a pit, about a meter 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.

The second method, which is not very effective, but is easy to implement. How to do it: Tie a rubber band to your ankles and jump on the spot. Practice for half an hour a day. But I don't think this method is effective. The watchtower lord adopted.

Generally speaking, the explosive power depends more on the thigh muscles, the air depends on the waist and abdomen, and the bounce is mainly on the calf. In fact, the methods are different, the path is similar, Barkley just jumps the fence every day, bouncing dozens of times in a row before stopping. Sprinting and continuous high touching and squatting barbells are very good for bouncing, remember that if you go to the gym to exercise, slow down and get up quickly, exercise muscle explosiveness, slow down and slow down is practiced by bodybuilders.

If you have a height disadvantage, you not only need to bounce but also have good coordination, so it is recommended to jump more ropes to enhance coordination. There are many ways to practice bouncing, but I personally think the most effective and fastest way is to hang on tiptoe, that is, to use the forefoot to support the back half of the foot in the air, at the beginning of 30-50 at a time, do a day of rest, and gradually increase the number of weights in the future, with squats and high leg raises, as long as you can hold on for a month, there will definitely be a big improvement.