Skipping rope can practice jumping and explosive endurance. Kobe often skips rope. However, this method is slow to take effect, but it is still very useful to persist for a long time. In addition, don't jump too much before your calf aches. Stick to it every day. The number of groups should be adjusted according to your personal situation, and it is best not to exceed 2000, which will affect your development.

The vertical jump plan is really useful. You can watch videos.

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Personally, I think the best one is 15: 58 seconds. The one over there puts his feet at 90 degrees and the other jumps with his feet. I always jump to the general category and change my feet. After practicing for a month, I feel that my calf muscles have improved obviously.

The way to touch the board was told to me by those people in the street. I tried it, and it was very useful. If you can't touch the board, you can do it at home Find a place where you can jump up and touch. Try to jump first and touch with your left hand at 10. Without rest, try to jump with your right hand at 10. It was like this at first. You can supplement it according to your personal situation in the future. After touching with the right hand without rest, you can increase the number of touches.

I suggest you use this. I practice this most, and it works quickly and obviously.

Run more, drink more milk and don't masturbate too much.

Bouncing is also related to waist and abdomen strength. Practice sit-ups more.

The most important thing for a friend is persistence. The most important thing about the above methods is perseverance. Don't give up halfway Practice at the beginning. Practice slowly and retreat quickly.

May you get what you want!

If you have any fitness questions, you can ask our coach to answer them.