(1) Long-term practice of thigh explosive force.

Squat with a load, I'll carry a barbell here. Legs should be shoulder-width apart, toes should be forward, and trunk should be straight and not bent after standing. When I look from the side, my trunk should be a crescent shape, slightly arched behind me.

Pay attention to several questions when doing this exercise.

① When squatting, the knee joint should be forward and not everted.

(2) when squatting, slowly squat at first. When squatting to the level of the thigh and the ground, don't control the squatting speed, let the body fall naturally, use the joints and muscles of the thigh to make the body bounce quickly, and lift the barbell on the inside of the thigh at the moment of bouncing. This is the key. If you don't feel quick bounce after squatting, it's useless to practice.

⑵ Exercise of calf explosive force.

Lift heel practices. There are two kinds of exercises.

① One-leg heel lifting exercise.

Find the steps, stand on one foot, and only let the forefoot stand on the edge of the steps. Keep your balance with your hands, but don't use force. Then one leg moves up and down to lift the heel.

② Weight-bearing lift heel exercise.

The weight here also refers to barbells. The action is basically the same as the above one-legged heel lift exercise. The difference is that there is not one foot here, but two feet. Please pay attention to this exercise method. When doing sports, two people should be around to protect you, so as to ensure your balance and safety.

We should also pay attention to these two exercises. When the body drops to the bottom, the calf should exert its strength, and at this time, it should also feel bouncing.

2. Practice of jumping action

The practice of jumping is very important. It can teach you how to jump higher. At the same time, it can teach you how to protect yourself while jumping higher.

(1) take-off action

① Run-up and take-off.

The division of labor between the two legs of run-up take-off is different. One leg is a take-off leg and the other is a swinging leg. At the end of the run-up, when the take-off is about to take off, the take-off leg pushes the ground hard and the swinging leg lifts the knee hard, that is, the arms swing upward hard.

② Take off in situ

Legs are shoulder width apart, toes and knees are forward, squat down first, and then stare hard with your legs, that is, your arms should swing up.

(2) Landing buffer

Buffer after landing is very important. If the buffer is not good, it is easy to shock the soles of the feet, ankles and knees. Many excellent young basketball players in China quit their sports career early because of incurable injuries caused by poor cushioning.

(1) foot pad

When landing, try to avoid landing with your whole foot. First, the forefoot should touch the ground, and then the foot should be forced. This can avoid ankle injury.

② Knee pad

When the foot touches the ground, the knee joint bends to make the body squat, and the thigh controls the body hard, but not too hard. This can avoid the shock injury of the knee joint.

③ Lumbar pad

When the foot touches the ground, the waist tightens and bends slightly. This can avoid the impact injury to the spine.

Neither thigh strength nor calf strength can be done every day. If you do it with great intensity and are exhausted every time, do it 1 twice or three times a week.

Next, let me talk about strength.

1. The weight of each barbell is the best, and 2/3 of the maximum weight you can carry is the best. The number of barbells should be just used up after completing 6 groups.

2. If you haven't finished running a group, do 10 high jump or group jump immediately, and then run for about 30 meters.

Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two quick explosive forces. At ordinary times, physical education class can practice these two events in his spare time. Sprint: 30 meters, 50 meters sprint, 100 meters is not needed, but it is needed for all-round development. Pay attention to the contraction of those two muscles during the sprint. You must do your best. Sprints should be run often, but the running time is not necessarily long. Keep your muscles tense.

It is very helpful for training and improvement. Long jump: In standing long jump, you must pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel that your achilles tendon is pulled to the extreme when taking off. Leaping frog: generally 20 meters, you can practice four rounds after playing basketball. It is easy to improve when you are very tired, but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, you step on the steps with your toes and keep the rest motionless, so you can do a heel lift.

Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 legs and one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves.

The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective.

3。 Fat consumption and confrontation strength exercises

Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is! Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine.

B. quality exercises related to basketball.

1. Sprint back and forth on the court with the ball. Just one round trip. Continue after the break.

2. Throw the ball yourself or ask others to catch the ball and make a layup. Have enough run-up time in the distance and then catch the ball in the air. Remember not to wait until you want to catch the ball, so you'd better shoot it yourself. This kind of exercise is beneficial to the practice of pace coordination. Try more and get used to it. It is also called empty grasping, but it is more demanding than that. 3. Rebounding practice: hit the board by yourself, and then take off to catch the ball. Pay attention to the requirements of jumping when taking off.

The most important thing is to touch the height, the board and the border. Everyone should set a standard for themselves and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand finally touches the board. On the contrary, people will slide to the board with their hands still after take-off, so it must be full of your practice. This is the core. The takeoff requirements are the same as before.

Ok, here's the preparation for dunk. These are basic skills, but you will succeed if you practice. You must learn how to train, so that your quality can be greatly improved, especially jumping. Of course, these trainings can be best combined with basketball. You can practice these basic links at home and in the dormitory corridor. If you practice hard, it's not surprising that your bounce should reach more than 80CM. Basically, you can try to dunk.

The most common injuries of dunk are as follows:

1. Ankle sprain: This is very common, and you should also pay attention to protection in normal basketball. If everyone knows how to protect, I won't say much.

2. Wrist-arm fracture: it is also very common. Some people can reach into the basket and get caught easily, causing fractures. Once, someone learned Carter's boom and was badly hurt. Remember not to go until you learn to climb. Be careful when you start to buckle, and don't get too excited. Injuries are most likely to occur at this time.

3. Collision with others: Because you jump high and have great momentum, it is easy to get hurt when colliding with others, so don't buckle when there are many people as a last resort, just entertain yourself. I support this unless there are girls around me!