How to practice jumping ability? This is 184.

Bouncing is not only leg strength, but also the synthesis of whole body strength, but the lack of leg strength is more critical.

Legs, then abdomen, then back and buttocks.

1. Jumping rope and running stairs are the simplest and most effective ways to improve bounce.

2. It is also a good way to feel the height with one hand under the basket.

3. If conditions permit, joining a fitness club and eating with barbells is one of the most effective and quick ways. But it should be noted that if the body is still developing (before the age of 22), try not to do it, because this action will affect the height.

4. Running can't improve the bounce, but it can only increase the endurance, but the accelerated running of 10 second is helpful to the bounce.

5. Upper limb strength You can get satisfactory results by doing push-ups every day. If the pull-ups work better.

About perseverance, my understanding is still a hobby. Just like you love playing basketball, if you don't play it every day, you will feel something is missing. The same is true of sports. Love slowly, and one day you will find that you will feel weak if you don't exercise for a day.

First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.

So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.

Second, strength training is best arranged and guided by a physical training coach.

If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical and commonly used:

Thirdly, speed training is also an important aspect to improve the jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.

Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.

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 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! !

Item 1: Half Squat Jump

1, at the beginning, half squatting? Position, hands in front,

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! ! !

Training course of rapidly improving jumping ability II

Item 2: Heel lift (Heel lift)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift the heel to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair and put one foot on it at 90 degrees.

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 of rapidly improving jumping ability 4