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 stair or a book to pad your feet, and then only 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.

Item 4: vertical jump

1. Feet straight, shoulder width, knees "locked". ...

2. jump and bend your feet with only your calves? B. try not to bend your knees. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Item 5: Tiptoe jump

1. Lift your toes to the highest point,

2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.

Item 6: Squats and jumps.

This is only practiced on Wednesday.

1. Stand with a basketball in your arms.

2. Squat down (half squat), look forward, keep your back straight, lift your toes, and keep your thighs at 90 degrees.

3. Jump to 8- 13 cm, and be sure to keep the posture of the second step.

4. Landing and closing ...

5. If you want to jump below 15,1-kloc-0/4 needs to jump below 8- 13 cm, and you need to do your best to jump high.

Training plan schedule

The famous air alert jump training method in the United States

Bouncing training platform

Here are some personal training methods, I hope you can enhance your flexibility.

Big principle: only compare yourself. Every sport is about 50% to 60% of your ability.

Do your best, don't do it every day. It is best to practice the lower body and the upper body one day.

1. Warm up and do some light exercise, so that the working temperature is suitable and it is less likely to be injured.

The softer the shoelaces, the stronger the bones and muscles.

3. Legs

3+0 of 65438. 50m sprint from 50% strength to limit ***5 times.

After running a lap, slowly walk back to the starting point before rushing.

You can also run a few more laps at the limit speed, and you can definitely surpass it again.

3 bis. Sprint forward

Left and right feet 15 steps or so.

The first trip is slow and big, mainly to warm up and increase the stride.

Would you? By the way, the last few groups should be as fast as possible

Don't stop after bending your leg. Go straight ahead.

When your explosive power increases,

Sometimes you have to go beyond the limit in the last few trips.

You can add a dumbbell. Congratulations on doing this. You must have extraordinary flexibility and speed.

3 ter. Frogs stride 30 times.

Don't become a frog just because your muscles don't stretch much.

My knee hurts like hell. Jump, frog.

One jump 10 step or so, jump forward with 80% strength.

Don't give up halfway means to keep trying to jump forward.

3 quater. Jump in place 20 times at a time ***60 times.

Jump up, lift your knees, clap your knees with your hands, and bounce when your toes touch the ground.

People who want to irrigate blue have learned to fall from one height and jump to another immediately.

I want to find two flat plateaus about 1 m by 2 m apart.

It shouldn't be that easy.

If so, you can jump from the first block and then jump to another block immediately without stopping.

Be careful not to choose too high a height for beginners.

Because your feet may be weak, even if you can jump back and forth freely.

And be careful of knee injuries.

About no more than two days a week. Be careful.

But this approach is very effective.

Because the thigh is under great pressure, it can bounce up quickly.

The explosive power of running should also be practiced frequently.

Let me remind you.

Let the muscles bear the load and bounce up as quickly as possible.

Perseverance likes challenges.

It must be you who succeed.

Practice twice a week at most, or you will get hurt. Increase the number of times later. —— [Original] Some neglected points in jumping training

Because I have no innate advantage, I always stumble on the court, so I spend a lot of time in the gym with several senior bodybuilders and read many articles about bodybuilding, especially muscle strength training. Now I briefly explain some experiences:

1, in bodybuilding, stretching and contraction are equally important when practicing muscles, but most people ignore the problem of stretching, resulting in insufficient muscle training.

2. In the same way, practicing leapfrog is mainly to exercise thigh muscles, so if you can fully straighten your legs after jumping up and then squat down, the effect will be much better.

3. The calf muscles are the most difficult to practice. Because the physiological structure can't be fully stretched on the basketball court, the best exercise method is to jump the steps. When landing, only the forefoot falls on the steps, and the heel is suspended in the air as much as possible, so that the calf muscles can be fully stretched and then quickly straightened. It's a pity that it's hard to find 18 sets of stairs in Taishan, but ordinary stairs are needed after more than ten steps.

4. The explosive force is closely related to the speed of muscle contraction. Obviously, under the same acceleration, the longer the acceleration distance is, the faster the final speed will be and the greater the power will be, which explains why healthy people generally jump higher and run faster. In order to increase the distance of muscle acceleration, we should take pains to stretch every muscle every day, so as to improve the jumping ability with the least pain and fatigue.

Squat with weight is a good way to exercise thigh muscles, but it is too dangerous, so if only one or two people are together, it is best not to exercise this project to avoid accidents. Most people think that weight-bearing squats can make you grow. I don't think this is a fallacy. I hope younger friends try not to practice this.

6. In the past, many people mistakenly thought that jumping ability was only a problem of lower limb strength, but neglected the training of low back strength. Strong back strength not only helps to increase the take-off height, but also helps to improve the flying time and maintain air balance, so we should vigorously develop back strength. Otherwise, you can jump to that height at ordinary times, but you can't play it out in confrontation. It's really annoying

7. Because of the different endurance of each muscle group, the exercise emphasis of thigh and calf is also different. The thighs mainly exercise in a large way, such as leapfrog, squat, etc ... while the calves exercise in a small way, such as skipping rope and steps.

8. Half squatting is as important as squatting. Because the take-off is mostly semi-squat, don't forget the practice of semi-squat while exercising squat, and the weight that semi-squat can bear is much higher than that of squat, so many people benefit more from semi-squat than squat.

9, only pay attention to exercise, do not pay attention to rest, but also the most unscientific point of strength training at present. The increase of muscle strength is realized by the principle of excessive recovery. After muscle overload exercise, muscle fibers are damaged and muscle strength begins to decline. After maintaining adequate nutrition and good sleep, muscle strength will start to climb again after falling to a low point, even exceeding the original level. After excessive rest, muscle strength will drop again, and then

10 if you only do strength training once a week, you may only play a role in maintaining strength, but you can't improve your strength level quickly. If you do overload training once a day without timely rest and nutrition, exercise will only be counterproductive and even lead to muscle atrophy. Training and rest must be scientifically combined. Generally speaking, don't overload training again when your muscles are still sore after a training, and don't do the second exercise after you have no feeling at all.

I believe that everyone can get satisfactory jumping ability through their own efforts. My parents and even my ancestors seem to have no sports cells, and even my body is still weak. After unremitting efforts, with the height of only 1.73 at that time, we can finally touch the height of 3.20 meters, and the jumping height is 95 cm, which is close to one meter. Unfortunately, due to the growth of age, I gave up basketball at the peak of 18 years old. Since then, the rebound has never increased. Even after six years, I am still in the golden age of sports, even higher. I may not even touch the basket.

I hope little players don't give up their dream of dunking because of their limited height. As long as they keep exercising, they can dunk at a height of 1.7 meters. ...

It is best to practice hitting the ball against the wall for 10 minutes every day, with a distance of about twenty or thirty centimeters.

Shoot! Wrist strength, not arm strength! Beat 100 manual change,

Then add another hundred, about 300-500 per hand every day,

Don't worry, this process is very fast, 10 minutes is too long.

In this way, after a month or two, I will not only practice dribbling under my legs.

Before you know it, your wrist is enough to shoot three points.