If possible, you can go to the gym, where there are all kinds of equipment to exercise leg muscles. If you can't go to the gym, focus on three sports:

1, weight squat

2. Load your toes (lift your toes)

3. Tie sandbags on your legs and jump up.

Each movement should be done in at least 4 groups, each group is 65,438+02 ~ 65,438+05. It depends on your ability. Add more than 15.

Practice running and skipping rope when you have time to enhance your endurance.

You will find that your bounce is gradually increasing.

Also, like playing basketball well, upper limb muscles should be trained. Which NBA star do you think is thin? It is impossible to defend effectively without the strength of upper limbs. Do push-ups, pull dumbbells and do sit-ups when you have time.

Supplement: As for the problem of load-bearing, squat does not make you bear a lot of weight, nor does it make you practice weightlifting, so the minimum weight you can bear is 15, which aims to lighten many groups and will not make you grow taller.