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.
First, the most important thing is that you are eager to dunk.
Second, you should endure loneliness, suffer hardships and persevere.
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, who is as short as 170 and can even dunk with his hands behind his back. In 2000, 175 national dunk champion. In America, people shorter than 175 can dunk a lot. 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 him. He is fat and not very tall, but he can jump in place and grab the basket.
Fourth, dunking is not your ultimate goal. Exercise brings strength and beauty, and gives people the feeling of flying. Of course, you have to like the feeling of flying by yourself.
Fifth, if you are below 170, of course, you can't expect to deduct 3. 05, because people always have their limits, and you are not a day.
Only, and it is impossible to go through professional training. But you can deduct 2 completely. 9-2。 About 95 baskets, most of which are very high.
The street, of course. Except at the gym.
Seventh, have a pair of good basketball shoes and adequate protection. Eighth, if you have time and energy to practice, you are not afraid of boredom.
Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly to the basket with one hand and fly skillfully. Desire comes first.
Second, all aspects of the specific physical requirements.
1, this process will probably last for several years, but if you pay attention to physical exercise and love sports, you can dunk in 1 -2 years. At least you can give people a feeling of dunk, depending on your 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. Your body should keep 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 hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse. 4. If necessary, you can use a holiday (summer vacation is best) to practice specially, without interruption from morning till night. This looks a bit BT, but you will soon find yourself able to adapt. Although you are tired every day, there will always be inexhaustible strength. Believe what I say, if you feel useless, you can leave at once. 6, it is best to swim, and be willing to go to the gym, or find a way by yourself. 7, dunk can make you confident, 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. You must study. 9, entertaining, don't worry about your grades, stick to it, keep it up, you will see the results slowly, pay special attention to any "altitude sickness" in the practice process, such as practicing guitar, piano, Olympics and so on. , must first. 10, active in the basketball court, good at imitating the movements of stars.
Third, the implementation process (divided into several paragraphs)
From the first day, we should regard it as a part of life, and we can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, 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. It must be clear that basketball is a team sport. But many of our friends who love basketball ignore this point and go it alone, thinking that they play basketball very well. This is wrong, and no matter who it is, one person can't replace a group. Maybe you can handle the key ball, but the fun of basketball is not here. Everyone is the happiest. Don't think you are playing well, or even despise others for not playing. Mentality is very important. Literacy comes first. 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 but has poor skills. This is a fact, because basketball awareness is the most important, experience is also very important, and the understanding of basketball is different. Never think that you are playing to fight, but to go shopping with others. Tolerance and wisdom can make you many friends and learn a lot. Knowing this, you can play street basketball and even play in official competitions, and dunk will become your weapon.
(layup) to dunk, you must first do a good layup. There is a lot of stress here. Many people are very 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. The layup is divided into low hand and high hand. We use high-hand layups and low-hand layups for other places.
Exercise 1:
The main layups are made alternately from both sides of the center line, with 10 layups. Try to practice repeatedly every time you take off, until you can also send the ball in your hand to the highest point at the highest point of take-off. This can make up for your height and increase your ability to stay in the air. This is a basic exercise, so 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 taking off, which is conducive to the explosion. Try more and feel as strong as sitting on a spring. This feeling will eventually make you feel like flying. Practice layups more.
Exercise 2:
Baseline layups are the same as before, but the basketball should be sent to the basket by the winger. 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, the requirements are the same as above, the premise is that you must touch the rebound, this should consider the problem of bounce, bounce practice is discussed below. The goal of layup is to rebound. At the highest point, push the basketball to the rebound with your hands, and don't let go. Repeat this and give yourself a clear goal, such as today's height is below the rebound edge, and see if it can be improved after a while.
Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then gradually increases. The standard is that you can put the basketball into the basket like a normal layup. Pay attention to your posture, be sure to stretch and be natural and unrestrained. This is not urgent, it is a slow process, maybe you can't keep up with the bounce, so don't blindly increase the distance, which will make you develop the bad habit of layup and your movements will be deformed. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day you can make a layup at the free throw line and jump at the fourth shooting point. Send the basketball to the basket. Pay attention to your movements and experience the feeling of flying when you take off.
Exercise 5: practice around the frame, that is, take off on one side, hook and lay up, and feel the same in the air.
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 until the ball reaches the top. 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 also find out similar training methods yourself, many of which can be learned and practiced in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not do well, you can't do well, but repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on, and also increase the appreciation of basketball. You must have the desire to make a layup.
Dribbling, defending, shooting, etc. )
Dribble is very important. In actual combat, dunking is not to let others make way for you to dunk. You always have to pass and dribble. But this has little to do with the core issues discussed now, so it is omitted and discussed in future articles.
(Rebound) is beneficial to bounce and consciousness, which will be explained in the section of bounce.
(2) Bouncing special exercises
It is inconceivable that a dunk won't bounce, unless you are as tall as oberon and Yao Ming. The dunk we are pursuing is actually a beautiful pursuit to show the jumping and flying posture. 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. Everyone usually does their homework in physical education class, so you can practice these two items in your spare time. Sprint: 30 meters, 50 meters sprint, 100 meters is not needed. But as an all-round development person, we need to pay attention to the contraction of those two muscles in sprint, and we must do what we can. Sprints should be run often, but not necessarily for a long time. Keep your muscles tense.
It is very helpful for training and improvement. Long jump: standing long jump, you must use your full strength, paying 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, and feel that your achilles tendon is pulled to the limit when taking off. Frog jump: generally 20 meters, 4 round trips, you can practice after playing basketball. 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, you step on the steps with your toes and keep the rest motionless, so you can do a heel lift.
Squat with weight and then take off, usually 10 in one group, about 8 groups. Jump on one leg, 30 on one leg, and 8 groups take turns. Still asking, feel the achilles tendon stretch. It is very difficult to squat on one leg and then raise your heel. You can do it when your leg strength reaches a certain level, and you can exercise the static strength of your 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 confrontation strength exercises
Swimming: 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, and you can see how cool beautiful women are! 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, just one back and forth. Continue after the break.
2。 Throw the ball yourself or ask others to sprint to catch the ball and make a layup. There is enough run-up time at a long distance and then catch the ball in the air and make a layup. Remember, don't wait for you to catch the ball before letting others throw it. You'd better throw it yourself. This kind of exercise is beneficial to the practice of pace coordination. Try more and get used to it. It's also called null connection, but it's more demanding than that.
3。 Rebound practice: smash the board by yourself, and then take off to compete for the ball. Pay attention to the requirement of jumping, but it doesn't work in actual combat. This is just to practice jumping.
★ The most important one is the practice of touching the height. The touch panel that can touch the board can touch the frame. Everyone gives himself a standard and keeps competing. Note that the center of gravity of take-off must be forward and upward, and experience the feeling of gliding in the air. At last, it is not the highest point when the hand touches the board, but it is the same as holding hands and sliding to the board after taking off. This must be filled in with your practice. This is the core. The takeoff requirements are the same as before.
Ok, here's the preparation for dunk. These are basic skills, but you won't succeed after practicing. You must learn how to train and greatly improve your quality, especially jumping. Of course, it is best to combine these trainings with basketball. These basic connections of sprint can be practiced at home or in the dormitory corridor. If you practice hard, it is not surprising that the bounce should be above 80CM. You can basically try to dunk. Before dunking, the most important thing is the treatment and protection of sports injuries.
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.
1: load-bearing heel lifting, as the name implies, is a combination of personal ability and lifting heavy objects on tiptoe, with 20 in the first two groups and 25-30 in the last group! ! ! ! It will explode when you go up to lift the heel, lift it quickly, set it at the highest point 1~2 seconds, and then slowly fall. Can't put it down at once! ! !
2. Jump on the beach. I have a friend who practices swimming in the provincial team. He doesn't train well and is often punished by the coach for jumping on his back. After a while, we played together and asked him if he could deduct it. He said he didn't know, so he went up and tried it. I have a visual inspection, at least the height is 3.35! ! ! ! He jumped onto the concrete floor. If he is in the sand, his calf should bear twice the force of the concrete floor. 30 in each group! ! ! On the flat ground, one group goes back and forth for 30 meters, making three groups! ! !
3, squat with weight, according to personal ability, lift barbells, do squats, like to lift heels, rise and fall quickly, one thing to say is that the waist must be straight! ! ! The thigh muscles are sore after finishing! ! ! ! The first two groups have 10, and the third group has 13~ 15! If you can't move, pay attention to safety! ! Do your best! ! !
4. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When falling, the heel must touch the ground as much as possible, so there are 20 in each group and make three groups! ! ! !
5, practice waist and abdomen, the abdomen is sit-ups, get up and slow down, 20 in each group, three groups! ! ! Waist, to get help, first put the whole waist down on the bed and let friends or family hold it down, so that the whole upper body will fly, then let the head land, suddenly lift to the highest point and stop 1~2 seconds, and then slowly fall, 20 in each group, 3 groups!