Let me introduce some training methods to you. Bouncing mainly depends on the explosive force of leg muscles, so the main thing in training is to practice leg strength. Before training every day, you should press the ligament, one is the flexibility of your body, and the other is the key to avoid injury. Do not tie sandbags to bear weight on the calf, which will promote the formation of calf muscles and affect the height. Practice toad jumping and go back and forth in a basketball court, at least five groups a day; Find a step about 40 cm, put one leg on it, and the calf and thigh are 90 degrees parallel to the body. The legs placed on the steps begin to exert force, and at the same time, the arms swing upward to guide the body to jump up and complete the leg change in the air. Jump stairs, put your hands behind your back, choose a long ladder, jump three or four steps at a time, and quickly run down the ladder after jumping with your toes. Set a height to touch the height on the backboard, which can be divided into run-up and standing with the black edge of the basket or backboard as the goal, and can also be set in other places (usually a leaf on the tree is enough). Don't set it too high according to your ability. Squat up (or jump), just squat down and stand up at first, and jump up for a short time when you can get up later. You can do less at first, and the number will increase to at least 300 every day. It should be noted that you don't need to squat, you just need to adopt a semi-squatting posture. After squatting at an angle of about 80 degrees between your thighs and calves, you can quickly stand up or jump up, and you must be fierce when you get up. Tie a bicycle inner tube or elastic rubber band on your leg, and the inner tube will automatically retract after lifting your foot hard, and then lift your leg quickly. Skipping rope can be used as an aid in training this content. Choose this training content every Saturday or so, and choose one day to slightly reduce the training volume. Pay attention to training sensitivity. Strength training is very important at least twice a week. The improvement of your grades depends largely on your weight level. When the weight goes up, the physical quality naturally goes up. Put the barbell (sandbags or heavy beams can be used instead of barbells) on your shoulders, squat down and jump up. It's half squatting here, too. It's better to be protected. After you unload the barbell, start running 30-60 meters quickly. The strength you bear is gradually increasing every time. The above training methods are suitable for the training of leg muscle explosive force. We don't have the natural advantages of black people in physical quality. Without good talent, we must improve ourselves by hard training, and the premise of ensuring training is that you must have strong perseverance to support it. Ensure at least one hour of quality training every day, and then practice the ball and basic skills after the quality training every day. Don't be afraid of boredom. You'd better play less games, whether formal or street, before your basic skills are solid. If the basic skills are not perfect and solid, it is easy to deform your movements and it is difficult to correct them later. When the physical quality comes up, the movements will naturally come out. Before every star becomes famous, a person has to go through countless days and nights of boring training to stand in the spotlight. Their magician-like skills and movements are based on solid basic skills. It's best to consult your physical education teacher or professional, and make a systematic training plan according to your actual ability and the degree of time relaxation. After training in strict accordance with the training plan, it has a significant effect on improving your performance. At the same time of training, we should pay special attention to the intake of nutrients in the diet, eat more beef and ensure that there are two eggs every day. It is best to cook the eggs with shells and peel them.