1, skipping rope and running stairs are the simplest and most effective ways to improve bounce.
2. It is also a good way to feel the height with one hand under the basket.
If conditions permit, joining a fitness club and using barbells is one of the most effective and quick ways. But it should be noted that if the body is still developing (before the age of 22), try not to do it, because this action will affect the height.
4. Running can't improve the bounce, but it can only increase the endurance, but the accelerated running of 10 second is helpful to the bounce.
5, upper limb strength to do push-ups every day can get satisfactory results. It is better to cooperate with pull-ups.
The items to practice jumping ability are:
Item 1: Half Squat Jump
1. At the beginning, crouch half and put your hands in front.
2. Jump at least 20 to 25 cm from the ground. If you feel relaxed, you can jump to 25-30cm. Put your hands behind your back when you are in the air. When landing, finish it once.
Next, repeat the above steps.
Item 2: Heel lift (Heel lift)
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.
2. Raise your heel to the highest point.
3. Slowly put it down again, complete it once, complete it with both feet, and complete a group.
Item 3: Steps
1, find a chair and put one foot on it at 90 degrees.
Jump away as hard as you can, change your feet in the air, and now put your feet on the chair.
3. Repeat 2. Put the original jumping foot back on the chair and finish another jump.
Item 4: vertical jump
1, feet straight, shoulder width, knees "locked".
2, only use the calf to jump, only bend the ankle, try not to bend the knee.
3. When you get to the ground, take off quickly again and finish it once.
Item 5: Tiptoe jump
1, tiptoe up to the highest point.
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.