First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.
Therefore, you can't think that improving your jumping ability is enough to jump all day. We must insist on stretching tendons, ligaments and muscles in all parts of the body every day to expand the range of joint activities, and at the same time do all kinds of complex gymnastics that are conducive to improving the coordination of the body. 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 commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better the 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 practiced every day in various ways, 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, 50, maybe 80 times. 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.
Item 1: Half Squat Jump
1, at the beginning, half squat, 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, just repeat the above steps!
After the reform, the height of semi-squat jumping practice can be changed. From the initial posture, every three jumps are a group of exercises, and 1-3 minutes is a large group of cycles. The steps are as follows:
1, according to personal ability to develop the corresponding duration.
2, each group interval pause time is not more than 2 seconds.
3. Take takeoff as an example. Put your arms behind your back or behind your head. On the first take-off, relax and jump to 40% of the full jumping height. At the moment of landing, support your body with your front foot and jump to 70% of the full height again. After landing, jump to the highest place with all your strength. The second group will be carried out immediately after the landing support is stable. Lasts 1-3 minutes.
Such bouncing exercises can drive muscles from relaxed state to tight state, during which muscle fibers are highly contracted, resulting in explosive force and muscle endurance. It belongs to high-intensity training type.
Item 2: Raise your toes (raise your 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. Raise your toes 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;
2. Try your best to jump away, change your feet in the air, and put them on the chair now;
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 apart, knees "locked";
2. Only use the calf to jump, only bend the ankle, and try not to bend the knee;
3. On the ground, take off quickly and finish once;
This is very difficult. I can help you jump with my hands.
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；;
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve the bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day.