Hello ~ let me talk about attention, willpower and spiritual desire in practice first. We must be at our best. We must practice every day and tell ourselves that we can succeed. Most people will have no willpower and desire after 1 week, so they will give up, so it is difficult to tell themselves that they can succeed every day. You must have accurate goals when practicing. Even though I am busy today, I will practice. I feel that I have no perseverance when practicing. If I want to think about how I will achieve it in the future, I can't give up here. This is a psychological adjustment war that needs to be overcome. There are many ways to sell you some bouncing, but they are absolutely practical because I have practiced the second one, and the training method of bouncing is 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, you should also pay attention to the practice of fine jumping: 1, explosive force, so you can practice the 100-meter sprint to give calf muscles a good explosive force. Practice more 100 meter or 50 meter sprint. 2. Skip rope more at ordinary times and jump several hundred times a day. This can not only reduce fat, but also increase the driving force of leg muscles. ! ! The key to practicing is to practice the explosive force of leg muscles (thighs and calves) and calves ... Hehe, add a little more, you squat down, put your hands behind your back, and then jump the stairs, jumping first and second. Then you add it up slowly, stand and jump when you feel good, and your hands will naturally let go ... it is also possible ... and you need to practice long jump, standing long jump and rushing. ! ! Another is to practice jumping ~! The second one is the most complete and tiring. That's how I practice. You can add it every few days without practicing too much at once. No problem. Don't be exhausted after eating and resting. I suggest you practice this one I sent now ~! Remember to practice more and keep your mind at its best. The mentality of playing basketball is not to think about whether you will make mistakes. You should make your body fully open, thinking that this is the time to show your value and yourself (in fact, you are your biggest enemy, so you should restrain your fear. ) Well, I'll tell you, if you think it's too much, you can reduce your training from here. Absolutely no problem. You can dunk at that time. You can slowly increase the quantity, because it is the most comprehensive (originality and plagiarism, but both are the essence). The following is a detailed explanation. If you want to practice bouncing well, remember three points: 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 the steps, stand on tiptoe, push it up as hard as lifting the 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 your heels, because the post says that the burden is heavy, but it affects development, so he can only increase the amount. 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 per group 100, three groups of 5. 60 leapfrog in each group of 4 groups can feel suitable for practicing at home. According to a person with good jumping ability, it is best to practice for a day and have a rest. After each exercise, relax and massage your muscles. This won't kill your muscles. Let me talk about the principle of human jumping 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. The first item: half squat jump 1, at the beginning, half squat to 1/4 position, hands in front, 2. Jump up at least 20 to 25cm 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, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. slowly put it down and finish it once ... complete your feet and complete a group. Item 3: Step 1. Find a chair and put them on. Half squat jump 1, at first, half squat? Position, put your hands in front, 2. Jump at least 20 to 25 cm from 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. When landing, finish it once. Tiptoe jump 1. Lift your toes to the highest point, 2. Take off quickly with your toes. When jumping, it shall not be less than 15 or 25cm. Lift your toes (heel) 1. First find a stair or a book to pad your feet, then just put your toes on it, and don't touch the ground or pad your heels. 2. Lift your toes to the highest point. 3. slowly put them down and finish once ... use both feet to finish a group. First, 1. Don't touch the ground or pad your heels. 2. Lift your toes to the highest point. 3. slowly put it down and finish it once ... finish your feet and finish a group. Training volume: Do more than 20*5 movements (very tired, but you must stick to it and think about the posture that 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: skipping rope, coming back from running, and touching the basket when you are free. Smoking, drinking and staying up late are the most taboo in daily life, which is very harmful to the body, and 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, you can't fish for three days and dry the net for two days. No matter how good the training is, it is useless not to insist. 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! ! ! Hehe ~ I'll talk about the general way of dunk again ~ 45-degree dribbling on the left and three-step layup. Just transport it, adjust the pace, take off in front of the inner ring in three seconds, and fly in the air to make room for the upper limbs to perform the movements. The key to dunk is to keep your eyes on the back edge of the basket when you are 20cm away from the basket, and hit the ball with one hand, so you must press your wrist. There is a feeling of stuffing the ball into the blue circle and then withdrawing your hand quickly to avoid injury. It's best not to grab the basket with one hand. Be sure to keep your balance when landing. You don't need to use special power to start your experiment, just put the ball into the basket. After mastering the essentials of action, you can fly freely. It doesn't matter how you take off. As long as you jump high enough, the dunk is mainly to master the technical movements. It doesn't matter whether one hand can catch the ball or not. As long as you feel good, the ball is like sticking to your hand. In addition, a performance-based dunk method is proposed, that is, around the three-point line, facing the basket, and calculating the pace (usually taking the right hand as an example, the left foot is slightly in front of the right foot, the right foot comes out first at the start, and then the left foot takes off in three steps). To throw the ball into the basket, and it must be curved. It is best to let the ball fall between the inner ring and the basket within three seconds. The height after bouncing under the basket is about 10cm. People should follow the ball, grasp the time difference, hold the ball in the basket with one hand after jumping up and hit it hard in the basket! ! ! Cool! ~ ~ ~ I wish you early success ~!