The easiest way: just practice leapfrog or squat take-off at home every day. The number is up to you. Practice step by step until you feel it. Otherwise, you will hurt your leg if you go upstairs and downstairs for a few days. The way to improve bounce is to practice leg muscles, mainly Achilles tendon and leg muscles. Achilles tendon: 1, usually take the stairs and land with the sole of your foot, with your heel exposed outside the steps. 2. Do the following actions in your spare time every day 100-200 times: stand on tiptoe for 2-3 seconds and put it down. You can practice with weight if you have the conditions. 3, stand on tiptoe to do squats, 50 times a day (pay attention to aerobic exercise: squat and exhale, get up and inhale). Leg strength: 1, leapfrog (it is recommended to be accompanied by professionals, because it is easy to hurt the knee) 2, squat with weight. You can buy those small sandbags and tie them around your ankles. It doesn't need to be too heavy at first 1-2 kg. Gain weight appropriately in the future. Take-off Skills: Personally, I think take-off skills are very important. My personal experience is that I try to relax my upper body when I take off, and don't think about how high I can jump, as long as I feel comfortable. When practicing, you can bend down and touch your knees as much as possible to practice coordination. For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! ! The first item: half squat jump 1, go, half squat? Put your hands in front of you. 2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! ! The second item of the training course to improve the jumping ability quickly: stand on tiptoe (stand on tiptoe) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. Put it down slowly and eat it all at once. Complete a group with both feet. 3. Quickly improve the jumping ability training course 3 item 65433. Put one foot on it at a 90-degree angle. 2. Try to jump away, change your feet in the air and put them on the chair. 3. Repeat 2, put the original jumping foot back on the chair and finish another jump. Training Course 4 for Quickly Improving Jumping Ability Item 4: Vertical Jumping 1. Straighten your feet, shoulder width apart, and lock your knees ... 2. Jump with your calves, bend your ankles, and try not to bend your knees ... 3. After reaching the ground, jump quickly and complete it once ... This is very difficult. You can use your hands to help you take off ... quickly improve your jumping ability training course 5, item 5: toe jump 1. Lift your toes to the highest point. 2. Take off quickly with your toes, and the jumping time should not exceed 1.5 or 2.5cm. It is necessary to practice frog leaping, which is helpful to improve your jumping ability, because it is a way to train strength after all. Besides, there are other ways. The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump. The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective. Good luck, future sports star! In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises. Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength. Problems that should be paid attention to in developing strength: (1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training. (2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body. (3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly. (4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different. Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality. Trust me, it will be all right in a few months. Wish you success! Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks. For each action plan, if you want to do three groups, the rest between groups should not exceed 2 minutes. If it is finished, you need to go directly to the next project. Remember not to rest! ! The first item: half squat jump 1, go, half squat? Put your hands in front of you. 2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! ! The second item of the training course to improve the jumping ability quickly: stand on tiptoe (stand on tiptoe) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. Put it down slowly and eat it all at once. Complete a group with both feet. 3. Quickly improve the jumping ability training course 3 item 65433. Put one foot on it at a 90-degree angle. 2. Try to jump away, change your feet in the air and put them on the chair. 3. Repeat 2, put the original jumping foot back on the chair and finish another jump. Training Course 4 for Quickly Improving Jumping Ability Item 4: Vertical Jumping 1. Straighten your feet, shoulder width apart, and lock your knees ... 2. Jump with your calves, bend your ankles, and try not to bend your knees ... 3. After reaching the ground, jump quickly and complete it once ... This is very difficult. You can use your hands to help you take off ... quickly improve your jumping ability training course 5, item 5: toe jump 1. Lift your toes to the highest point. 2. Take off quickly with your toes, and the jumping time should not exceed 1.5 or 2.5cm. It is necessary to practice frog leaping, which is helpful to improve your jumping ability, because it is a way to train strength after all. Besides, there are other ways. The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump. The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective. Good luck, future sports star! In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises. Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength. Problems that should be paid attention to in developing strength: (1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training. (2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body. (3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly. (4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different. Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality. First, the most important thing is that you are eager to dunk. Second, we should be able to endure loneliness and bear hardships. Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Little Potato Weber, whose 170 is insufficient, and even the national dunk champion in 2000 was 175. In America, many people shorter than 175 can dunk. Although Europeans and Americans are really strong, we can achieve it through proper training. There is an American student named Matthew in our school. You may know that' being fat is not very tall', but he can jump in place and grab the basket. Fourth, dunking is not your ultimate goal' to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you have to like the feeling of flying by yourself. Fifth, if you are below 170, you can't expect to deduct the standard 3.05 baskets. Because people always have the limit' you are not a genius', it is impossible to carry out professional training. However, you can deduct 2.9-2.95 baskets, most of which are so high' except on the street and in the gym. Seventh, you have a good pair of basketball shoes and enough protection. Eighth, you have time and energy to practice and are not afraid of boredom. Ninth, it is very important that you have the support and participation of a lot of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly with one hand. Desire comes first. Second, the specific physical requirement is 1, which will last for several years. But those who usually pay attention to physical exercise, like sports and train properly can dunk in 1 -2 years, at least. I can see your magnificent flying posture. Remember to keep exercising, but not every day. You must keep a certain amount of time every week. Pay attention to maintaining the training effect in daily life. You should eat less fat. People who usually exercise regularly will not have this problem. The point is that you may not be like this at first, but it doesn't matter. 3. Sports is not just a basketball hobby. If you are asked to practice track and field, don't feel useless or irrelevant. Even refused. If necessary, you can use a holiday (summer vacation is best) to practice continuously from morning till night. It seems a bit BT, but you will soon find yourself able to adapt. Even if you are tired every day, there will always be inexhaustible strength. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better swim to the gym or find your own way. 7. But remember not to use this to despise people who are taller than you. It will be easier to practice this than you. Everyone has his own strengths and potential. 8. Don't interfere with your study. This is something other than your study. To be sure, even if you can dunk, you won't make the professional team. 9. Learn and have fun. Don't worry about your grades. Keep it up and you will see the results slowly. Pay special attention to "altitude sickness", which exists in any practice, such as practicing guitar, piano, olympiad and so on. `, use will first. 10, active in the basketball court, good at imitating the movements of star players. Third, the implementation process (in several stages) should be regarded as a part of your life from the first day, and you can't fish for three days. Don't be afraid that you can't practice. Don't be sad even if you can't practice, because you learn much more in this process than the dunk itself. (1) Basketball special exercise: Dunk is playing basketball. Now let's talk about how to play basketball. Basketball is a team sport. This must be clear. But many of our friends who love basketball ignore this point and play alone. They think playing basketball is great. This is not right. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is happiest when they are happy. Don't think they are good at playing, or even despise others who can't play. Mentality is very important. Literacy comes first. It is a fact that a player who has played for three years but has good skills just can't catch up with a player who has played for six years. This is because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Don't think you are fighting for a war, go shopping with others. Tolerance and wisdom can make you many friends and learn a lot. Knowing this, you can play street basketball, even a formal game. Dunk will be your weapon. (layup) to dunk, you must first do a good layup. There are many notes here. Many people are accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. Layups are divided into low-handed layups and high-handed layups. Low hands are used in other places. Exercise 1. Master layups from both sides of the center line, alternately layups ` 10' practice hard every time' until you can send the ball in your hand to the highest point at the highest point of take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before takeoff, which is conducive to the explosion. Try to feel what it feels like to sit on a spring. This feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should send the basketball into the basket with your left hand. Remember, don't be afraid to get in, don't be afraid to hit the basket, and hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball, as before, provided that you have to touch the rebound. This should take into account the problem of bouncing. Here are some bouncing exercises. The goal of layup is to rebound. Don't let go when the basketball reaches the highest point. Repeatedly, give yourself a clear goal, such as today's height. Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture, and be sure to stretch. This is a slow process. Maybe you can't keep up with' Don't blindly increase the distance', which will make you form a bad habit of layup. The movement will deform. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before. This will make you restrain your movements. Until one day, you can lay up with a low hand at the free throw line and a jumper at the fourth shooting point. Send the basketball to the basket. Watch your movements. Feel the feeling of flying when you take off. Exercise 5. The practice of bounding box is to take off while doing backhand layup, and the feeling in the air is the same as before. The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot the ball until it reaches the highest place. Of course, this will have a certain impact on daily games. But you have to learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find out similar training methods yourself, many of them. Everyone learns to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not do well, you can train these difficult movements repeatedly to cultivate your coordination, flexibility, bounce and so on. It can also increase the appreciation of basketball. You must have the desire to make a layup. Dribbling, defending, shooting, etc. ) dribbling is very important. The actual dunk is not to let others get out of the way and let you dunk. You always have to pass and dribble to some extent. But this has little to do with the core issue under discussion now, so it is omitted. It's good for jumping and consciousness. Will be explained in the bounce section. (2) It is inconceivable to dunk without bouncing in the special practice of bouncing, unless you are the same height as Ao Pang and Yao Ming. The dunk we are pursuing is actually a beautiful pursuit to show the posture of jumping and flying. There are two parts here, one is independent of basketball and the other is combined with basketball. A. independent of basketball. 1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. The contraction of quadriceps femoris and gastrocnemius is the strongest in dunk, and sprint and long jump are good means to practice these two rapid explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30 meters, 50 meters sprint, 100 meters is not needed, but all-round development is still needed. Pay attention to the contraction of two muscles in sprint. You must do your best. Sprints should be run often, but not necessarily for a long time. Keeping muscles tense is very helpful for training and improvement. Long jump: standing long jump, you must do your best. Pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off. I feel my achilles tendon pulled to the extreme when I take off. Leapfrog: generally 20 meters, four round trips' you can practice after playing basketball, and it is easy to improve when you are tired', but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, step on the steps with your toes, and don't step on the rest, so you can do lift heel. Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 legs and one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves. The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective. 3。 Fat consumption and swimming resistance: this is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is! Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine. B. quality exercises related to basketball. 1. Sprint back and forth on the court with the ball. Continue after the break. 2. Throw the ball yourself or ask others to sprint to catch the ball and make a layup, and then catch the ball in the air and make a long-distance layup. Remember not to wait until you want to catch the ball and make a layup, so you'd better do it yourself. Try more. But it is more demanding than that. 3. Rebound practice: smash the board yourself and then jump the ball. Pay attention to the requirement of jumping, but it doesn't work in actual combat. This is just to practice jumping. 4.★ The most important thing is to touch the height. Touch the blackboard, touch the box. Everyone gives himself a standard and keeps playing. Pay attention to the center of gravity of the jump. Feel the feeling of air gliding' don't hit the board with your hands at the end', but it's the same as gliding to the board with your hands still after takeoff, so be sure to fill your practice. This is the core. The takeoff requirements are the same as before.