Dear brother, you and I have the same conditions. First of all, if you want to improve your explosive power, you should train from the following points: 1. Strive to break through in the usual practice competition. Every rebound, every take-off should be exhausted, requiring short time and great strength. 2, no-ball training can do more fast and intensive exercises such as touching the line back and forth, lifting legs in situ, and jumping quickly. 3. Be proficient in your own breakthrough and direction change, and strive to do every useful job. 4. Be strict with yourself and can't be trained formally. 5. Be good at making a small summary after each game, and write down where you played well and where you didn't do well today. 6. I let you make more breakthroughs because breakthroughs consume much more energy than fixed-point shooting and passing. Exercise only if you have consumption, but it doesn't mean that all your games have no brain breakthrough, or that no one wants to be with you. 7. Pay attention to the news. In order to improve explosive power quickly, muscle rest is very important. Otherwise, your muscles will become hard and inelastic in the future, and there will be less room for muscle strength and flexibility. It is easy to cause strain when you are old. Ok, I'll tell you so much first, pure hand. thank you