Explosive training: Pay attention to the close combination of speed and strength during training. The main method of training is to carry out moderate weight-bearing exercises, such as weight-bearing toe lifting, negative barbell jumping in place, weight-bearing sprint and so on. While developing rapid strength, we should also carry out weight-bearing exercises to increase muscle strength. Mainly practice squat with negative weight. And combine running and relaxation exercises. The weight can be determined according to your own actual situation, especially barbells, which are best carried out under protection or supervision, which is safer.

Jumping power training: developing fast strength and jumping power can effectively develop jumping power, and its main exercises are: 1; general jumping exercises: one-legged jump, stride jump, split-legged jump, frog jump, straight-legged jump, etc. 2. Jumping obstacle exercises: hurdling, jumping deep, touching high, etc.

Waist abdominal muscle training: Sit-ups, push-ups, weight-bearing sit-ups, weight-bearing push-ups, etc. improve the strength of waist and abdomen muscles.