Adopt it
Question 2: How to practice the jumping ability quickly 1? First, you have to love jumping. This is not empty talk, there will be specific ways to improve bounce later, don't worry. Interest is the best teacher. If you regard bouncing as a challenge and fun, you will inadvertently have several times more opportunities to practice bouncing than others. And with the increase of jumping ability, you will love this sport after you have a sense of pride. So interest and jumping complement each other.
2, jumping standard movements: standard jumping movements can make you jump higher, habits are difficult to change, so put it in front. In-situ take-off action has little effect, so let's talk about run-up jump first.
(1) It is enough to accelerate for about three or four meters, not too long.
(2) from the action of the 100-meter sprint, which means that many people are difficult to master. Just feeling this action more is also very helpful for the first step of playing basketball. Swing your arms, point your toes forward and start running in a straight line.
(3) Before landing, take a small step to the right with your right foot, exert yourself on your toes, and strive to take a small step forward with your left foot, neither too big nor too small. When landing, the toes are 45 to the left, and then the right foot and left foot are in normal posture at the fastest speed, and the distance between them is about 5cm. Some people keep going straight. From beginning to end, no problem.
(4) Then squat down, all the strength is concentrated at the joint between the toes and the soles of the feet, the arms are straight down, and the right hand is ready to throw up.
⑤ Strive to eject, and push your feet and right hand up at the same time. Be careful not to squat for too long, or the inertia of the rush will disappear. Hands must be raised, too. Then it is best to practice touching the heights with one hand first, so as to cultivate self-confidence.
6. Don't play with any folding in the air, and try to spread your limbs. The master's shoulders are higher than the other's. Note that this is about the height of the right hand.
Pay more attention to this action at ordinary times.
3, exercise leg shape: talk about the relationship between leg shape and bounce. Generally speaking, people with long and thin achilles tendons can play much faster and bounce better, and McGrady is the best explanation. For people with thick calves and thighs, explosive power is also very important for jumping. It is said that weightlifters can dunk, which has never happened before. But this illustrates the problem. There is no denying the congenital factors, leg shape and height are mostly congenital, but what we have to do is to do our best. Leg type needs leg pressure and ligament pressure, so as to refine achilles tendon. The calf and thigh muscles usually rely on hard strength to exercise, which will be explained below.
4. Exercise your toes: squat on the stairs, slowly lift your body, then descend and repeat. This is my own practice method, and the effect is immediate for people who can't jump high. Jumping rope is also good. You can also walk on tiptoe, practice 100-meter sprint and run on tiptoe. Anyway, you just use your toes.
5, exercise the calf: it feels similar to the toes, and it is of little significance to forcibly separate the toes and calves, which is different from the online rumors.
6. Exercise thighs: The thighs actually determine the longitudinal strength. Squats with weight are the fastest and most effective, as well as squats. It is also good to practice frog leaping with horse stance just look unconditionally. I haven't tried other exercise methods, so it's not easy to discuss. I can also use my own method. Anyway, all roads lead to the same goal.
7. Waist strength: Achilles tendon determines elastic speed, thigh determines strength, and waist strength determines the efficiency and stagnation of power transformation. Pull-ups can practice waist well, and it is not a problem if you practice street dance.
Question 3: How to practice jumping ability? hello
Let me talk about the matters needing attention in practice first.
Willpower and spiritual desire must be kept in the best condition.
Practice every day and tell yourself that you will succeed.
Ordinary people practice 1 week.
1 week later, I lost my willpower and desire and gave up.
So this is very difficult, so tell yourself every day that you will succeed.
Have an accurate goal when practicing, even if you are busy today.
I feel no perseverance when I practice. I want to think about what I will achieve in the future. I can't give up here.
This is a psychological adjustment war that needs to be overcome.
The following is a detailed explanation.
If you want to practice bouncing well, remember three things: hard work, persistence and self-confidence.
1. Practice waist and abdomen, abdomen is sit-ups, get up quickly 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!
2. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When you fall, your heels must touch the ground as much as possible, so each group has 20, so make three groups! ! ! !
3. lift heel said that it is heavy, but it affects development, so it can only be added in large quantities. 200 in each group, make 4 groups! ! ! ! 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! ! !
4. Skipping rope 100 each group, three groups.
5. 60 leapfrog in each group, 4 groups are enough.
I feel this is suitable for practicing at home. I heard from a person who is good at jumping that it is best to practice for a day and have a rest. You should relax your muscles after every exercise. This won't kill your muscles.
Let me talk about the principle of people taking off first! ! ! ! When jumping, the thighs exert force first, so the thick thighs exert great pressure on the ground, and then the ground reacts on you, and then you will jump (frog). In addition, at the moment of take-off, it depends on the strength of the calf (key), and the strength at this time mainly depends on the explosive force. So people with long keys can jump because the long keys explode! Don't lose heart just because you didn't press the key. Another point is that people stay in the air after leaving the ground, and this ability to stay in the air depends on the calf. The thinner the calf, the smaller the burden on the leg body and the longer the stay in the air. (Iverson's calf is thin), and one more thing is that your ability to do actions behind the air gap depends on your waist and abdomen strength. Ok, look at the principle of jumping!
So the thighs are thick. People with thin legs and long keys dance well!
Then the direction of everyone's practice is the thigh strength and the explosive force of the calf. Also, when practicing, you should pay attention to the fact that your calves are not too thick!
Let me talk about the method. To practice thigh strength, you can go to the gym to do weight-bearing exercises. Doing half squat jump is very effective:)! The effect is very obvious in a month or so! Is to squat down after carrying a load. Knee joint to 90 degrees. Then jump hard! The amount depends on your own situation, but don't be too greedy. Otherwise, it will be difficult to walk the next day! It is more difficult to practice calves, because when you practice strength, your calves will become thicker! ! ! So calf movement can't be done in a short time. Say a simple and effective way, just stand on tiptoe when going up the stairs! Everyone should pay attention to relaxing their muscles after practicing, or they will die after practicing, which means that their muscles are very developed and they can't jump at all! !
Jumping high depends mainly on the explosive force and strength of calf muscles. So that is to say, the underdeveloped calf is the key to bounce.
Myth: There are many ways to increase bounce, such as leapfrog, standing posture and so on. You can practice by yourself. You can jump 20 frog jumps or stand 10 minutes. The next day, you can see whether the thigh is sour or not, and the calf is sour or not. I tried it myself, and I didn't feel anything in my calf the next day. So, these exercises are just to exercise my thigh muscles.
Methods: I think these methods are very effective.
Toe on the stairs (thick book, threshold, etc. ), the heel is suspended, and then the toes exert force to make the body move up and down. Do it about 50 times, and you'll feel your calf jump tight. Then do 10. Take a break for a few hours before you do it. This method is not tiring, it can be used anywhere. Very good!
Additional methods of practicing calf explosive force: take off from 1 m and land, and take off quickly after landing ... >>
Question 4: How to practice the video (Chinese subtitles) squat of leg explosive force and jumping ability?
van gogh
Chain hard pull
You go and search the videos of these actions.
It is very helpful for the outbreak, especially the high turn.
Question 5: How to practice jumping ability and explosive power? Try to squat and lift your heels: the former mainly trains your thighs and increases your jumping speed, while the latter mainly increases the jumping height.
I also have friends who say that you can practice short-distance running: baseline-inner arc of free throw line-baseline free throw line-baseline-three-point line, and then come back bit by bit, but I haven't tried it. ..
There are also weight-bearing leapfrog, training explosive force.
And then there's a bunch of crap for you. You don't want to learn it all. There are some useful things in it. You can see what suits you. Remember, don't learn it all, or you will be exhausted.
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. Keep your feet straight, shoulder width apart, and lock your knees. ...
2. Jump only with the calf, only bend the foot B, and try not to bend the knee. ...
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.
Good luck, future sports star!
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 judo athletes must be coordinated with basic strength, speed, technique and sensitivity. & gt
Question 6: How to practice basketball well and how to practice jumping ability? Hello ~
Everyone has room for improvement ~! As for the later effect, it depends on your own efforts.
It is more difficult to practice calves, because when you practice strength, your calves will become thicker! ! ! So calf movement can't be done in a short time. Say a simple and effective way, just stand on tiptoe when going up the stairs! Everyone should pay attention to relaxing their muscles after practicing, or they will die after practicing, which means that their muscles are very developed and they can't jump at all! !
Jumping high depends mainly on the explosive force and strength of calf muscles. So that is to say, the underdeveloped calf is the key to bounce.
Myth: There are many ways to increase bounce, such as leapfrog, standing posture and so on. You can practice by yourself. You can jump 20 frog jumps or stand 10 minutes. The next day, you can see whether the thigh is sour or not, and the calf is sour or not. I tried it myself, and I didn't feel anything in my calf the next day. So, these exercises are just to exercise my thigh muscles.
Methods: I think these methods are very effective.
Toe on the stairs (thick book, threshold, etc. ), the heel is suspended, and then the toes exert force to make the body move up and down. Do it about 50 times, and you'll feel your calf jump tight. Then do 10. Take a break for a few hours before you do it. This method is not tiring, it can be used anywhere. Very good!
Additional methods of practicing calf explosive force: take off from 1 m and land, and jump up quickly after landing.
I'll give you three videos to practice jumping, which are very comprehensive and much better than the pictures ~ ~ Right ~ ~
v.youku/v_show/id_XNjAxOTEwMA==
v.youku/v_show/id_XMzcxMzU4Njg=
v.youku/v_show/id_XMzcxMzYyMDA==
The above three videos are all useful training videos to practice bouncing and explosiveness.
One more thing, you can play some European and American songs when you do it. Strong ones, such as Linkin Park, can stimulate the whole body's potential.
In addition, there is a positive way, such as hinting in your mind, which is to make sure that you can finish it!
Living habits: Besides, daily exercise is very important:
Jump rope, run back, touch the basket and so on when you are free.
Smoking, drinking and staying up late are the most taboo in our daily life, which is very harmful to our health.
In addition, injuries are also a big obstacle!
Diet: train muscles for a long time and eat more food from protein;
Keep quoting milk, eggs and beans every day. Remember to eat more vegetables, which is very important!
Perseverance: The last thing I want to say is persistence. Remember not to fish for three days and dry the net for two days.
No matter how good the training is, it is useless if you don't insist on it. Let's take half a year as the unit
Stick to all the above precautions for half a year and see how your bounce becomes.
Question 7: Which method can train the jumping ability to jump the highest ~ ~ It is best to bring a video website ~ ~ You can see these two v.youku/v_show/id_XMzcxMzU4Njg= v.youku/v_show/id_XMzcxMzYyMDA=..
Question 8: How to train, the jumping ability will enhance several training methods about high school students' jumping ability at present ―― How to deal with the training of standing long jump for high school students ―― Sun Zhengjin, the sports team of gaomi city No.2 Middle School, is an important part of all physical qualities and an important link to improve the sports level in college entrance examination physical training in grass-roots units. The jumping ability of athletes is influenced by many factors. The key to develop jumping ability lies in the explosive force of muscles when exerting force, especially after the muscle strength of lower limbs and waist and abdomen is fully and forcefully extended, the extensor muscles can be fully extended and contracted more forcefully when exerting force. In the teaching and training at the grass-roots level, there are many ways to improve the jumping ability. In addition to weight-bearing (barbell) and other equipment exercises, unarmed training has become an important aspect of improving the jumping ability of rural middle schools. My school is a rural middle school. Limited by the venue equipment, I have explored some means and methods to improve my jumping ability in my daily sports training. Based on my own teaching and training experience, I discussed with my colleagues and introduced several practice methods to improve the ability of freehand jumping. As we all know, when athletes take off, they always squat first and then pout. From the point of view of exercise physiology, this enlarges the length of hip and leg muscles, reduces the torque, gains the maximum kinetic energy, and makes them produce greater strength when contracting, which will be transmitted to the ground through the trunk and limbs, sending the body forward and upward; From the point of view of the relationship between muscle contraction, the increase of muscle length can make the rebound force stronger during contraction, and the process of muscle elongation can make the brain nerve suffer * * *, and then send out nerve instructions to make the muscle contract quickly; From the mechanical relationship, stretched muscles can increase the action time of hips and legs, obtain the instantaneous initial velocity and acceleration before contraction, and increase the instantaneous strength during take-off (that is, the explosive force of legs during take-off). Hip-butting training can be practiced by the following methods: (1) frog jump or squat jump (hip lift), 20 m, 30 m× 34 groups. ⑵ Climb single stairs, jump stairs and pout. ⑶ Fast hip changing and different skipping exercises. (40 times every 30 times/group) (4) Hip single (double) jump. (20, 30 at a time, depending on the venue conditions) Second, continuous lift heel exercises are generally lift heel exercises that stand on steps or slopes, stand upright or lean forward moderately, and keep your feet continuous. When exerting force, the range of motion of ankle joint is accelerated, which makes the muscles at the back of calf feel elongated and taut. (1) Step lift heel practice: 4060 times/group or 1 minute or about 15 seconds× 46 groups (2) lift heel forward practice on the slope: 2030m× 46 groups (3) Jump depth practice (1) Dig around a suitable training ground. 1065438+ Note that when jumping from a height to the ground, the upper body leans forward slightly, and under the rapid driving of both arms, it jumps onto the sponge mat. 68 times/group ×35 groups 4. When practicing frog jump (squat jump or stride jump) on the slope, stand at a distance of 1.5 meters from the slope and take off from rest. When jumping, the thighs and calves should be folded back forcibly, so as to give full play to the muscles of the waist and abdomen, so that the muscles of the front thigh are in a positive state of tension and elongation, so as to obtain an instant forward force to quickly retract the legs. Note: It is best to jump 35 times in a row for each group of slope exercises. 35 times/group ×68 groups V. Comprehensive practice of semi-squatting frog leaping on the flat ground When practicing semi-squatting frog leaping on the flat ground, the action of the thigh is to fold backwards as quickly as possible, and the body cannot squat completely when landing, and the arc between the thighs is about 100 degrees. Note that the driving and braking functions of both arms are an important guarantee to complete the perfect action. The exercise method is as follows: (1) Continuous frog leaping on flat land: 2030m×34 groups; (2) Continuous half-squat frog leaping exercise with both hands connected to the head: 2030m×34 groups; (6) Continuous chest-touching leapfrog (also called knee-bending ... >>
Question 9: How to train your explosive power and jumping ability? Skipping rope can exercise explosive power and jumping ability, and the best way to increase waist strength is to carry weight sit-ups.