For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! This is the best way for NBA players to bounce. Through these action items, we can learn more about NBA players. At the same time, you can also feel the way of bouncing training with NBA players, so that you can train professionally like NBA players.
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.
Item 2: Lift the heel.
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. Lift your toes to the highest point.
3. Slowly put it down and finish it at once; Finish with your feet and complete a group.
The third item: vertical jump
1, feet straight, shoulder width, "lock" your knees.
2, only use the calf to take off, only bend the ankle, and try not to bend the knee.
3. Take off quickly after landing, and finish at one time. This is very difficult. You can use the upper limbs to assist the take-off.
Item 4: 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 5: Squat jump.
(This project is only on Wednesdays)
1, standing with a basketball on his chest.
2, squat (semi-squat), look forward, the back is straight, the toes are raised, and the thighs are kept at 90 degrees.
3. Jump to 8- 13 cm, and be sure to keep the posture of step 2.
4. Land and finish it.
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.