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 it is finished, you need to do the next item directly. 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! ! ! Training course for rapidly improving jumping ability 2 Item 2: Lift toes (heel) 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. slowly put it down and finish it once ... with both feet, complete a group. Fast-improving jumping ability training course 3 Item 3: Steps 1. Find a chair and put one foot on it at 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 another jump. 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, 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 sports star! In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises. Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength. Problems that should be paid attention to in developing strength: (1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training. (2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body. (3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly. (4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different. 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, we should be able to endure loneliness and bear hardships. 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 was 175. In America, many people shorter than 175 can dunk. Although Europeans and Americans are really strong, we can achieve it through proper training. There is an American student named Matthew in our school. You may know that' being fat is not very tall', but he can jump in place and grab the basket. 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 you are below 170, you can't expect to deduct the standard 3.05 baskets. Because people always have the limit' you are not a genius', it is impossible to carry out professional training. However, you can deduct 2.9-2.95 baskets, most of which are so high' except on the street and in the gym. Seventh, you have a good pair of basketball shoes and enough protection. Eighth, you have time and energy to practice and are not afraid of boredom. Ninth, it is very important that you have the support and participation of a lot of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly with one hand. Desire comes first. Second, the specific physical requirement is 1, which will last for several years. But those who usually pay attention to physical exercise, like sports and train properly can dunk in 1 -2 years, at least. I can see your magnificent flying posture. Remember to keep exercising, but not every day. You must keep a certain amount of time every week. Pay attention to maintaining the training effect in daily life. You should eat 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 basketball hobby. If you are asked to practice track and field, don't feel useless or irrelevant. Even refused. If necessary, you can use a holiday (summer vacation is best) to practice continuously from morning till night. It seems a bit BT, but you will soon find yourself able to adapt. Even if you are tired every day, there will always be inexhaustible strength. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better swim to the gym or find your own way. 7. But remember not to use this to despise people who are taller than you. 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. 9. Learn and have fun. Don't worry about your grades. Keep it up and you will see the results slowly. Pay special attention to altitude sickness, and any exercise will appear, such as practicing guitar, piano and Olympic Games.' , use will first. Active in the basketball court, good at imitating the movements of stars.