I heard that the American jumping program is good. You can try it.
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, squat down to the position of 1/4 and put your 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! ! !
Item 2: Raise your toes (raise your heels)
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 your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
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.
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
Item 6: Squats and jumps.
This is only practiced on Wednesday.
1. Stand with a basketball in your arms.
2. Squat down (half squat), look forward, keep your back straight, lift your toes, and keep your thighs at 90 degrees.
3. Jump to 8- 13 cm, and be sure to keep the posture of the second step.
4. Landing and closing ...
5. If you want to jump below 15,1-kloc-0/4 needs to jump below 8- 13 cm, and you need to do your best to jump high.
Respondent: camel 994- manager level 4 12-22 07: 16.
Hello, you can refer to the following methods.
Monday: four contents
1, toe jump and step jump for 2 minutes/group to complete 5 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
2. One-leg hop 1 min/group completes 3 groups (3 groups for left and right legs)
(With the rhythm of the music, the last jump jumps with all one's strength)
3 Half squat and step jump 30 times/group to complete 4 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
4 30 /20/15 waist and abdomen strength exercises/group completed 3 groups (5 fast and 5 slow principles)
(1, from both ends; 2. Sit-ups; 3 reverse from both ends; Choose two exercises at will every day)
Tuesday: four contents
1, 50 hops /40 hops /30 hops/group to complete 4 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
2. Step jump 1 minute/group completes 4 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
3 Half squat and step jump 30 times/group to complete 4 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
4 30 /20/15 waist and abdomen strength exercises/group completed 3 groups (5 fast and 5 slow principles)
(1, from both ends; 2. Sit-ups; 3 reverse from both ends; Choose two exercises at will every day)
Wednesday: two contents
1 200 heel exercise/150/100 /250 to complete 4 groups.
(No requirement)
2. Jump 1 min/group to complete 4 groups.
(1. Feet straight, shoulder width, knees "locked". 2. Only use the calf to jump, and you can only bend your feet. 2. Try not to bend your knees. 3. When you get to the ground, jump quickly and finish it at once. )
3. Flexibility exercises stretch ligaments
Thursday: three contents
1, toe jump and step jump for 2 minutes/group to complete 5 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
2. One-leg hop 1 min/group completes 3 groups (3 groups for left and right legs)
(With the rhythm of the music, the last jump jumps with all one's strength)
3, 30 /20/15 waist and abdomen strength exercises/group completed three groups (5 fast and 5 slow principle).
(1, from both ends; 2. Sit-ups; 3 reverse from both ends; Choose two exercises at will every day)
Friday: three contents
1, vertical jump 1 min/group to complete 4 groups.
(1. Feet straight, shoulder width, knees "locked". 2. Only use the calf to jump, and you can only bend your feet. 2. Try not to bend your knees. 3. When you get to the ground, jump quickly and finish it at once. )
2.50 hops /40 hops /30 hops/group to complete 4 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
3 Half squat and step jump 30 times/group to complete 4 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
4. Step jump 1 minute/group completes 4 groups.
(With the rhythm of the music, the last jump jumps with all one's strength)
Outdoor sports+rest on Saturday and Sunday
Bouncing is mainly about practicing calf muscles, and strength training of small muscle groups is very important. You can go to the gym to find a professional coach.
If you want to practice by yourself, practice touching the high leapfrog every day.
Methods Assuming that the influence of relative motion of body parts (hands and feet) in the air is not considered, the high jump and long jump can be regarded as a kind of projectile motion of particles. Obviously, projectile motion's shot height and range are related to the size and direction of muzzle velocity. High jumpers want to shoot as high as possible, so they try to rely on the reaction of pedaling to get a greater upward take-off speed; Proper run-up will help him increase his pedaling strength and make him get a certain speed of passing the pole. Long jumpers want the maximum range. Under the condition of getting a certain upward take-off speed and the same blank time, the greater the forward speed, the greater the amplitude. Of course, the take-off angle (throwing angle) is not necessarily 45. If his take-off angle is too large, it means that his run-up speed is not high enough.
In order to improve your long jump performance, you can do the following experiments: run 100 meters on the runway, measure the average speed at every 10 meter interval, and find out how far you can run to get a higher speed. Then do multiple long jumps with different run-up distances to see under what circumstances you can shoot higher. Then make overall consideration and choose your best run-up distance from two aspects.
(2) Suppose you want to take part in the standing long jump competition, can you estimate your best possible result without long jump in advance?
The standing long jump is different from the run-up long jump, which mainly depends on the action of kicking the ground to get the take-off speed, and the maximum amplitude is in the case of 45 throwing angle. In order to estimate your performance, the key is to estimate the maximum takeoff speed you can achieve. What you have to do is to do the experiment of standing high jump, touch the height against the wall, measure the maximum height H you can reach, then calculate the initial speed according to the formula of vertical throwing, and then calculate the range you can reach according to the formula of range of oblique throwing. Try it, how big is the error of this estimation method.
(3) Measure the power consumed to overcome gravity when skipping rope.
Skipping rope is a kind of fitness exercise in winter. It seems simple to others, but you will feel a lot of exercise if you dance in person. Can you estimate at least how much power it takes to overcome gravity when skipping rope?
Observing the person who jumps well, we can find that he always tries to make his contact with the ground as short as possible when landing, and he can let the rope pass under his feet even if the jumping height h is very small. He let the rope pass under his feet almost at the moment when his body reached the highest point. It is assumed that the time of contact with the ground accounts for 1/5 of the jumping period.
If we measure the times of skipping rope in one minute, we can calculate the frequency f and the period t, and then estimate the empty time T'. We can get the take-off height from the throwing formula, and we must increase our weight by h every time we take off. The work done by overcoming gravity is w = mgh, so the power.
If the mass of the high jumper is 50 kg and he jumps 180 times per minute, then t = 1/3 seconds. If the landing time accounts for 1/5 of t, then t'= 4/5t = 4/ 15s. Thus, the average power can be obtained.
This is equivalent to the power when riding a bicycle quickly, and the power required to make the rope rotate quickly has not been taken into account here. The power of ordinary people during normal labor is only below 0. 1 horsepower, which shows that skipping rope is sweating.
vitality
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 commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
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.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.
Another one:
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 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: Raise your toes (raise your heels)
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 your toes 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
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the 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.
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, will have a good effect on the maintenance and development of strength quality.