This is the best way to practice squat, that is, press the barbell. Don't weigh too much, but pay attention to muscle strain, because doing so can strengthen the calf muscles, and the calf has strong explosive power and natural jumping ability. After every squat, you can't stay still. You should cut back on some exercises, such as touching heights, jumping and running fast. In a word, heavy movements and high-speed movements should be alternated, and the trained strength should be transferred to jumping. In addition, you can touch the height with load. The gym also has sandbags that can be tied to your feet to feel the height or jump rope training. The key is to master the quantity.