Bounce:
Jumping ability is the comprehensive embodiment of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility. So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach. If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load.
There are three typical and commonly used methods: squatting with weight, lifting the bell and snatch.
In short, the higher the score of these exercises, the better your jumping ability. As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training.
Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard. Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true. In addition: congenital is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks. For each action plan, if an action is to be done in three groups, the rest time between groups should not exceed 2 minutes. If it is finished, you need to go directly to the next project. Remember not to rest! !
The first item: half squat jump 1, go, half squat? Put your hands in front of you. 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: stand on tiptoe (lift 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 ... with both feet, complete a group.
Item 3: Step 1. Find a chair and put one foot on it at 90 degrees. 2. Jump hard, 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. Straighten your feet, shoulder width apart, and "lock" your knees ... 2. Jump only with your calves, and only bend your ankles, and try not to bend your knees ... 3. When you reach the ground, jump quickly and complete it once ... This is very difficult, and you can help you jump with your hands. ...
Item 5: Tiptoe jump 1. Stand on tiptoe to the highest point. 2. Take off quickly with your toes. When jumping, the wrist strength should not exceed 1.5 or 2.5cm. Just practice dumbbells.
Today, I offer it exclusively for your reference:
1。 Close-range shooting training: Through my systematic research, I found that the jump shot technique is the most important scoring method in the basketball game, and its action method is to hold the ball with both hands on the chest and two feet around the ground.
Or stand back and forth with your knees slightly bent, bend your knees quickly when you take off, push your feet up and take off, lift the ball to your shoulders with both hands, hold it with your right/left hand, and hold it with your left/right hand to your right/left side. As the jump approaches the high point,
Keep your hand away from the ball, keep your other arm straight up, bend your wrist, poke the ball with your middle finger and send it out through your fingertips. First, practice in the case of passive defense, consolidate the stereotype of jump shot, and gradually
Practice in a strong confrontation game. Where conditions permit, you can choose dozens of half-crazy cats and dogs (the more the better) and enclose half a basketball court with curtains (preferably barbed wire) for chasing.
The basic goal of shooting training is not to be hurt by cats and dogs, and the shooting rate is above 70%.
2。 Ultra-long-distance shooting training: Ultra-long-distance shooting has never been recognized by traditional sports circles as luck, but my sports experience tells you that ultra-long-distance shooting.
This is a very effective scoring method, and a high hit rate can be achieved through training. I often use long-range sneak attack in competitions and have achieved good results. Ordinary ultra-long distance projection
Basketball requires two-handed pitching, including chest shooting and head shooting. I usually choose to shoot from the head, so that I can better control the direction and intensity, pay attention to whether it is high or not, and increase the number of shots.
Opportunity.
When training, if it is summer, there is a good way to use the shot put of track and field athletes (bowling can barely replace it) to bring the biggest garbage in your community.
Fifty meters away from the bucket, aim at the biggest fly in the fly community and throw it over. If you can hit a hit, you can end the training, otherwise you need to practice repeatedly.
3。 Training of scoring ability under the basket: The shooting percentage under the basket is much higher than the middle and long distance, so it is very necessary to strengthen the attack under the basket. Laminates, hooks and buckles
Basketball is a common scoring method for professional players. The following is a brief explanation:
Beginners can learn to lay up at a 45-degree angle with the backboard. So you can aim the ball at the backboard more easily. With the continuous progress of technology, we should change the layup from other angles. This process
You can practice layups with dung bag training method, temporarily seal the net, and practice all kinds of layups with a bag of filth wrapped in thin material. If you can't throw it, you will suffer from filth and stench.
Suffer from it.
Hook training is necessary. You can use this technique when you are close to the basket and there are opposing defenders between you and the basket. The non-shooter's feet are parallel to the basket.
Step forward, the shoulder on the non-pitching arm side points to the basket. When you jump up, lift the ball up and swing it up, and try to straighten your arm and throw it out. When training, tie the arm with a chain and let the trainer rest under the basket.
Chain hook shooting, in order to strengthen stability, a feather can be used instead of basketball in typhoon season, so that every hook will hit.
To use the dunk technique, you must be very tall or have good jumping ability. You can set up a pole 100 feet high, with a million silver tickets hanging on your head, and you can tie a beautiful woman if you can.
Name, and then ask the students to jump hard to get it within the specified five hours (not limited to one hand and two hands). What can be done can usually be dunked smoothly.
4。 Passing and breakthrough training: In order to dribble smoothly, we must attach importance to the basic ball sense practice and develop various dribbling techniques (left and right one-handed, hand-changed and left-handed).
In the practice of turning your right hand and not turning your left hand and right hand, you should dribble with your fingers, not with your palm, and pretend to be an extraordinary person. It is best not to dribble above the waist (this is easier to control
Ball). When dribbling, relax your wrist and slap the ball with a downward squeeze, not a whipping action. To train your hands to dribble skillfully, you should always look up and observe the situation on the court.
Conditions. According to my personal experience, I suggest to practice dribbling with two table tennis balls first, and then gradually increase the number of table tennis balls. Finally, in Fiona Fang, half a meter can cover your eyes and ears.
And skillfully handle more than six table tennis balls with both hands.
All passes are made with fingers, not with the palm of your hand. In order to control the speed and direction of the ball, fingers should be as open as possible (but not too stiff) and wrists should be elastic. ordinary
The training of professional masters began to adopt four passing methods: chest, head, touching the ground and low hand. These four methods all need training, and professional experts in Europe and America generally use cluster high-explosive falls.
The extreme passing training of guns requires that in a warehouse full of petrol cans and liquefied steel cylinders, a ball-shaped cluster throwing gun is passed by using various passing methods (except hitting the ground).
It is required to pass 200 consecutive times without landing, and then gradually increase the number of wrestling guns, and finally achieve the ability of five people passing six cluster wrestling guns at the same time.
As for the breakthrough, the dribbler can use the variable speed dribble to break through the defense (of course, he can also use the sudden change of direction or other fake actions). Variable-speed dribbling not only needs to change the dribbling speed, but also
Change the dribble height. Close to the opponent in a small stride, then suddenly accelerate (the stride is also increased), and the dribble height drops to the knee position to break through quickly. Training methods can build a stadium.
One hundred and eight plum blossom piles with seven stars and eight diagrams, the diameter of which is not more than 10 cm, have small mines buried in the upper part, and good results can be achieved by rapid breakthrough training.
5。 Rebound competition and snatch training: Rebound is an important factor in winning basketball, and the rebounder wins the world. Generally speaking, in addition to rebound and reaction speed, it is more important to choose in advance.
Bit and judgment. I use the rebounding training method of American basketball superstar Newpi Hu Chedan: set up a backboard in the sea pool and stock sea lions, dolphins, killer whales and other animals in the water.
The trainer stands on a small raft under the basket, uses a hundred small basketballs of the same color, one of which is marked with the words "as urgent as the law" with a marker, and then the assistant or companion throws it at the backboard.
Basket, at the same time, all marine life in the water under the basket jumps together and competes for interference. After all the balls bounce, before falling into the water, they should jump up accurately and catch the basketball with words. Reach 50%
The success rate can be passed.
6。 Related quality and ability training: this article contains a lot of content. First, jump. In my opinion, besides the squat jump of minus 100 kg and the vertical jump of minus 200 kg, eating is the main training.
The most effective means is to eat more bullfrogs, frogs, toads, fleas, grasshoppers and so on. And kangaroo meat can be eaten if conditions permit. Then there is collaborative training, which requires the use of bionics principles.
Learn arthropods such as centipede and Ma Lu; Limb coordination ability of mollusks such as octopus. Conditional can use the factory rubber belt conveyor belt, with a number of tractors and tanks to pull the body.
All parts, lengthen ligaments and optimize muscle fibers.
The training of psychological quality is also very important. You should be able to improvise and be fearless in times of crisis. The common training methods are prone eating training in rural toilets and watching KB films in the graveyard in the middle of the night to survive in the wild.
Training, shallow water crocodile killing training, deep sea shark fighting training, jungle elephant fighting training, naked yellow honey stinging hornet's nest training and so on can all achieve satisfactory results.
Training in combat capability is also necessary. Faced with the superiority and provocation of a strong hand, sometimes it is necessary to solve the problem by force. Speak with your fists. Recently Garnett angered his teammates and gave us a list.
Sample. Must practice martial arts, boxing and other skills, strengthen physical fitness and fighting training, usually pay attention to actively fighting tame animals such as liger bears, exercise grumpy personality, and practice swearing.