Endurance training: you can slow down after running 2-3 kilometers every day, and then you can gradually accelerate your rest, 2-3 days a week. Explosiveness training: After the 50-meter sprint, you can practice 2-3 groups of upper limb strength exercises: push-ups can be 3-4 groups of pull-ups per day according to the upper limit you can do, and flexibility is 3-4 groups: ligament stretching: leg toughness is according to the upper limit you can do every day. Wear the lumbar ligament (referring to people who exercise in the park): practice the back somersault (until they can do the arch bridge): I won't focus on this. There are many videos on the Internet. These are basic physical exercises, other climbing walls and so on. Again, I won't say much about skill practice. The most famous vertical jump training program in the United States can improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks. If you want to do three groups of movements in each movement, don't rest for more than 2 minutes between groups. If it is finished, you need to go directly to the next project. Remember not to rest! ! The first item: half squat jump 1, go, half squat? 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. Next, just repeat the above steps! ! ! The second item of the training course to improve the jumping ability quickly: stand on tiptoe (stand on tiptoe) 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. Lift your toes to the highest point. 3. Put it down slowly and eat it all at once. Complete a group with both feet. 3. Quickly improve the jumping ability training course 3 item 65433. 90 degrees. 2. Try to jump away, change your feet in the air and put them on the chair. 3. Repeat 2, put the original jumping foot back on the chair and complete the jump again. Training Course 4 for Quickly Improving Jumping Ability Item 4: Vertical Jumping 1. Straighten your feet, shoulder width apart, and lock your knees ... 2. Jump with your calves, bend your ankles, and try not to bend your knees ... 3. After reaching the ground, jump quickly and complete it once ... This is very difficult. You can use your hands to help you take off ... quickly improve your jumping ability training course 5, item 5: toe jump 1. Lift your toes to the highest point. 2. Take off quickly with your toes, and the jumping time should not exceed 1.5 or 2.5cm. It is necessary to practice frog leaping, which is helpful to improve your 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, 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 sports star! -Jumping ability is one of the important physical qualities of basketball players. It is not only a necessary condition for basketball to compete for space advantage, but also the basis for mastering all kinds of difficult aerial movements. Compared with the top teams in the world, the height of basketball players in China is relatively short. Therefore, in world-class competitions, it is necessary to rely on good jumping ability to make up for the gap in spatial competitiveness caused by insufficient height.