I can pass half a hand through the box now. I am 15 years old, 175. I have been practicing bouncing for a semester.
It feels good. My brother taught me to practice. My brother will deduct it.
In a word, talent is not very important, just work hard. 1 Just touched the Nets at the beginning.
Now, it is perseverance that makes half a hand pass the basket.
My situation is similar to yours. I'm also a resident.
So I will send you my training method.
Week 1 1: Leg training: lift heel does a group of 80, and takes a rest for 2 minutes (within 2 minutes).
* * * 3 zu
Two: jump one foot with one foot 120, and jump the left foot for the right foot without stopping until the three groups are finished.
$360 per foot.
On Tuesday, these rabbits were trained to jump in groups of 40.
1 Squat jump 30 times in a group ***4 groups.
On Wednesday, leg training, zombie jump, and lock your knees without bending.
100.3 The rest interval of the group is 2 minutes.
Lift your heels, do a group of 80, and rest for 2 minutes (within 2 minutes)
You can have a proper frog leaping training rest on Thursday.
Friday's ultimate explosive training
Suicide, turn back, run 30 meters and go back and forth 20 times.
Run hard, stimulate the achilles tendon and strengthen the explosive force of the calf.
In addition, the thigh explosive force trains both hands to hold the basketball posture.
Try to jump up and head the high object with the ball.
Group of 30, 4 groups.
This should be relatively easy. I only need to practice for 20-30 minutes every night, and the effect is very good.
After practicing this for a semester, the bounce increased by about 25 cm.
Mainly insist on playing a rock song when practicing passionately.
Come on, I also sprint and dunk together.
May your dream come true.