This can practice the strength on the ankle. While practicing the strength of feet and legs, you should also do push-ups and sit-ups to practice the strength of abdominal muscles and waist.

It's better if the defender speaks! Center or forward, 1) is better!

Innate 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 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!

Item 1: Half Squat Jump

1, at the beginning, half squatting? 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.

Training course of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First, find a step or a book to cushion your feet, and then put your toes on it.

Lift your toes to the highest point

3. Slowly put it down and complete a bipedal group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair and put one foot on it at 90 degrees.

Jump as much as you can, change your feet in the air, and now put them on the chair.

3. Repeat 2, put the original jumping foot back on the chair and finish another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

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

2. Just jump with your calves, only bend your ankles, and 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.

Training course of rapidly improving jumping ability 5

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 your 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, the 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. But I feel that this method is not effective.

Good luck, future basketball star!

Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.

First, the most important thing is that you are eager to dunk.

Second, you should endure loneliness, suffer hardships and persevere.

Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Little Potato Weber, whose 170 is insufficient, and even the national dunk champion in 2000, 175. In America, many people shorter than 175 can dunk. Although Europeans and Americans are really strong, we can achieve it through proper training.

Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you have to like the feeling of flying by yourself.

Fifth, if it is lower than 170, of course, you can't expect to deduct the standard 3.05 baskets, because people always have their limits. You are not heaven.

Only professional training is impossible. But you can deduct about 2.9-2.95 baskets, most of which are so high.'

The street, of course. Except at the gym.

Sixth, have a pair of good basketball shoes and adequate protection.

Seventh, you have time and energy to practice and are not afraid of boredom.

Eighth, it is important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with.

Ninth, the desire to fly with one hand and skillfully. Desire comes first.

2. Specific physical requirements

1, this process will last for several years, but you should pay attention to physical exercise and love sports. Properly trained players can dunk in 1 -2 years. At least you can give people a feeling of dunk, depending on your flying posture. Remember to keep exercising, but not every day. You must keep training for a period of time every week.

2, the body should keep less fat. People who usually exercise regularly will not have this problem. The point is that you may not be like this at first, but it doesn't matter.

3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse. If necessary, you can use a holiday (summer vacation is best) to practice continuously from morning till night. This looks a bit BT, but you will soon find yourself able to adapt. Although you are tired every day, there will always be inexhaustible strength.

5. Believe what I say. If you feel useless, you can leave at once.

6, it is best to swim, and be willing to go to the gym, or find a way by yourself.

7. Dunk can make you confident, but don't use it to despise people who are taller than you. You know it will be easier to practice this than you. Everyone has his own strengths and potential.

8. Don't interfere with your study. This is something other than your study. To be sure, even if you can dunk, you won't make the professional team. You must study.

9, entertaining, don't worry about your grades, stick to it, keep it up, and you will see the effect slowly, paying special attention to the "altitude sickness" in any practice, such as practicing guitar, piano, Olympics and so on. , must first.

10, active in basketball court, good at imitating stars.