You are almost 16 years old. Don't be too tired when practicing.

Just a little muscle stimulation.

16 years old, don't be too tired.

You can practice the first of the two schemes I give you below.

Because my plan is holistic, I might as well wait until you grow to 17- 18 before practicing! ! !

Everyone has room for improvement, which depends on their later efforts.

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.

I'll sell you some

There are many ways to rebound.

But it's absolutely practical, because I'm the second one to practice, and it's almost done.

Bouncing training method, more practical:

The first one ~!

First of all, you should master the method of jumping. Use your toes when you jump. Remember to tuck in your abdomen at the moment of takeoff (it may be a little difficult at first, but it will naturally tuck in after a long time). The whole body drives you up, especially your hands. Push your hands up when you jump! Inhale when you take off and breathe, and exhale after landing! Come on, practice. In addition to bouncing, basketball should also pay attention to practice!

Secondly, in addition to those big training methods, there are some fine exercises that you should pay attention to:

1, explosive force, you can practice the 100-meter sprint to give calf muscles a good explosive force, and practice the 100-meter or 50-meter sprint more.

2. Usually, there are more skipping ropes, with hundreds of thousands of knots a day. This can not only reduce fat, but also increase leg muscles and enhance driving ability.

3, step by step, step by step training, will be successful, believe in yourself, efforts will be pleasantly rewarded! ! !

The key to training is to practice the explosive force of leg muscles (thighs, calves) and calves. ...

Hehe, to add a little more, you squat down, put your hands behind your back, and then jump the stairs. At first, you jump one level or two. Then you add it up slowly. When you think you're practicing well, you stand and jump, and your hands will naturally let go ... that's ok ... you need to practice long jump. Standing long jump and running long jump, these details are the key to your jumping ability! ! !

Another is to practice jumping ~!

The second one is the most comprehensive and tiring. That's how I practice.

You can take your time without practicing too much at once.

It will increase every few days. No problem. Don't be exhausted. After a meal break, I wrote

I suggest you practice this one I sent now ~!

Remember to practice more and keep your mind at its best.

Keeping the mentality of playing basketball is not to think that you will make mistakes.

Let your body be fully open and feel that this is the time to show your value and show yourself.

In fact, you are your biggest enemy, so you should control your fears. )

Well, I'm telling you, if you think it's too much, you can reduce your training from here.

Absolutely no problem. You can definitely dunk then.

You can add it slowly, because it is the most complete (there are originals and copies, but they are all essence)

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! & lt Hehe, this is a direct copy. >

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! ! ! ! & lt this is also a direct copy >

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 in three groups 100.

5. 60 leapfrog in each group, 4 groups are enough.

I feel this is suitable for practicing at home. Listen to the good bouncer, it is best to take a day off after practicing. You should relax and massage 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! !

Because I study physical education, my squat weight is 100 kg! My calf can only be said to be thick! But very powerful! There is a street player named 5U in Beijing. He used to be 1.70 meters, and he could touch the basket. . Now it looks like 1.73 meters. . . Half a hand from the basket. (Not alone, haha. . )

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.

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.

Half squat jump

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

2. Jump at least 20 to 25 centimeters off the ground. If it's easy for you, you can jump to 25 to 30 centimeters. When you are in the air, you need to put your hands behind your back. Do it once when you land.

Tiptoe jump

1. Lift your toes to the highest point,

2. Take off quickly with your toes, and the take-off height shall not be less than 15 or 25cm.

Lift your toes (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.

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 volume: Do more than 20*5 movements (very tired, but you must stick to it and think about the posture that you can fly in the future).

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.

There is also a positive way, such as hinting in your heart, that is, to be firm in your ability to complete 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 daily life, which is very harmful to your 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!

The last point: study hard, live seriously, cherish time and love people around you! ! !