Half squat jump
Item 2: Raise your toes (raise your heels) 1. First find a ladder or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground. 2. Lift your toes to the highest point. 3. Slowly put it down again, complete it once, complete it with both feet, and complete a group.
Lift your toes (heels)
Item 3: Jump the steps 1, find a chair and put one foot on it, which is 90 degrees. Jump away as hard as you can, change your feet in the air, and now put your feet on the chair. 3. Repeat 2. Put the original jumping foot back on the chair and finish another jump.
Jumping steps
Item 4: vertical jump 1. Feet straight, shoulder width, knees "locked". 2. Jump with your calf, and only bend your feet, try not to bend your knees. 3. After reaching the ground, jump quickly and finish once.
Vertical jump
Item 5: Tiptoe jump 1, lift your toes to the highest point. 2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
Tiptoe jump
Item 6: Squat jump (this item is only practiced on Wednesdays) 1. Stand up and hold the basketball on your chest. 2. Squat (half squat) and look forward, with your back straight, standing on your toes and your thighs at 90 degrees. 3, jump 8- 13cm, be sure to keep the posture of 2. 4. Land and finish it. 5. If you want to jump below 15,14 needs to jump below 8- 13 cm, and you need to try your best to jump the most famous vertical jump training plan in America (Air Alert4). This plan needs to practice training 15 weeks first, and then rest. The first 15 week practice can increase the bounce by 8- 14 inch, which is 20 cm-35 cm. Practice three points and eat seven points. This sentence is aimed at bodybuilding. For AA4, I think it is 4 minutes of practice, 4 minutes of eating and 2 minutes of rest. Only when these three items are in place can you increase the bounce by 35CM. If one item is not in place, your training effect will be discounted. The training of AA4 does not need the help of fitness equipment, so it will not affect the height. Some friends say that practicing this plan affects my height, and there is no theoretical basis. At least I practice this plan without affecting my height. Interested friends can visit AA4 official website.
Related precautions
First, diet: regarding diet, everyone should adjust according to their own situation. A friend knows to search for "fitness and weight loss method" on Baidu and make his own diet plan. Friends who have practiced strength know the importance of diet for training. Not much to say here. Don't drink coke. Check it online. It does more harm than good. Second, training: there is a video demonstration for the practice of each movement. Just learn to do it. Next, I will take Monday of the seventh week as an example to explain it in detail. First of all, warm up, choose your own warm-up movements, and then do stretching exercises, which are all in the video. These preparatory activities will take 5 minutes. (After warming up, you should massage your kneecap with your thumb to move your knees. The specific action video is shown) Then start training. Only on Wednesdays do six exercises, and on other days do five exercises. ) First practice the first jump lift (commonly known as semi-squat jump) for 30 times, then rest for 1 minute, and then jump for 30 times, so jump for 4 groups. Try not to rest after the jump. Practice the second item directly (friends who can't stand it later can rest for half a minute), and then practice the second item, calf lift (commonly known as heel lift). First do it with your left foot for 40 times, then do it with your right foot for 40 times. After this, practice the second group for half a minute. Try not to rest between every major event. After each group is finished, they can rest for half a minute to two minutes. ) Then practice the third item, and so on. Weekly data should be changed according to the schedule. (Note that when you practice item 6 on Wednesday, no matter how many times each group does it, you should be the last one to take off with all your strength. ) stride is commonly known as step, thrust is commonly known as vertical jump, burnout is commonly known as toe jump, and squat is commonly known as squat jump. In fact, as long as you compare English and watch the actions in the video, you can correspond one by one. Third, rest; I have talked about how to rest between AA4 and Air Alert Advanced. Let me talk about how to rest after the practice of Advanced Air Alert. It's actually quite simple. Just play ball three times a week. If you can't play three times a week, you can choose two ways at home, three times a week, according to the schedule of Air Alert 4 and the training volume in the seventh week. You can also play twice a week and practice until the seventh week. It's up to you. The purpose of doing this is to stay active and energetic. _ _ _ _ _ It is best not to play ball on the day of training, so that the muscles can get a full rest. In fact, in theory, there should be a 48-hour interval between the day of playing and the day of training, so I don't advocate playing during training. If you really can't stand the temptation of basketball, play on the day when you don't train, and try not to get tired when you play. _ _ _ _ _ Some friends always like to see if their bounce has improved after practicing for a few weeks. _ _ _ _ First of all, I can only guarantee that the practice 15 weeks will have obvious effects, and the bounce of the first 14 weeks has been given away. If you just want to see if you have made progress, take an exam every Sunday and warm up during the exam. You will find that sometimes it bounces up and sometimes it bounces down, which is normal. Don't jump on impulse, it's useless. Supplement: 1. When practicing the plan, you must warm up and exercise your knees seriously. You'd better wear shoes when training, no matter what kind of shoes you wear. The sole must have the ability of cushioning (most genuine basketball shoes have this function). If you do these two things, your knee won't suffer too much damage. 3. Example: Lift heel group 2, 10 (both feet are 10). Jump over the steps of 2 groups 10 with both feet. 15.( 1- 14 needs to jump at 8- 13cm, and you need to do your best to jump below 15, and you need to practice every Wednesday. )
Training schedule of American vertical jump program
One-week 1.3.5 Practice Biweekly 2.3.4 Practice Week 1: Half Squat Jump 2 groups, 20. Heel lifting group 2, 10 (feet 10), stride jumping group 2, 10 (feet 10), vertical jumping group 2, 15. Tiptoe jump 65438. The second week: 3 groups and a half squats, 20. Heel-lifting group 2, 15 (feet 15), stride jump group 2, 15 (feet 15), vertical jump group 2 and toe jump group 1. The third week: three and a half squats, 25. Heel lift in 2 groups, 20 (feet 1), stair jump in 2 groups, 15 (feet 15), vertical jump in 2 groups, 25. 1 toe jumping, 300. Squat jump 4 groups, 20. ) Week 4: Half Squat Jump 3 groups, 30. Heel lifting: 2 groups, 25 (feet 1), 2 groups of stairs jumping, 2 groups of vertical jumping (feet 1), 2 groups of tiptoe jumping, 200, and 4 groups of squatting, 20. (1-65438+)) Week 5: Four groups of squats, 25. Heel lift, 2 groups, 30 (feet 1), 2 groups, 20 (feet 1), 2 groups, 35. Group 2, 250. Group 4, 25. (1-24 needs to be in 8-. ) Week 6: Half Squat Jump 3 groups, 35. Heel lift, 2 groups, 35 (both feet completed 35 times 1), 2 groups stair jump, 25 (both feet completed 25 times 1), 2 groups vertical jump, 40. Tiptoe jump, 300. Squat jump, group 4, 30. (1-29 needs to jump at 8-29. ) Week 7: Half Squat Jump 4 groups, 30. Heel lifting, 2 groups, 40 (40 times with both feet 1), 2 groups of stairs jumping, 25 groups of vertical jumping (25 times with both feet 1), 2 groups of tiptoe jumping, 350, and 5 groups of squatting, 25. (1-24 needs to jump to 8-24. ) week 8: don't do training and let your muscles have a good rest. This is very important! ! ! ! Week 9: Half Squat Jump 3 groups, 45. Heel lift: 2 groups, 45 (1 group only completed 45 times with both feet), 2 groups jumped stairs, 2 groups jumped 30 degrees vertically (1 group only completed 30 times with both feet), 4 groups tiptoed, 200, 5 groups squatted and jumped, 25. (1-24 needs to jump at 8-24. Week 10: Half squat jump 4 groups, 40. Heel lift in 2 groups, 50 (feet 1), stair jump in 2 groups, vertical jump at 30 degrees in 2 groups (feet 1), tiptoe jump in 3 groups and squat at 300 degrees in 5 groups, 30. (1-29 needs to jump at 8-29. Day 1 1 week: 5 groups of half squat jumps, 40. Heel lifting in 2 groups, 55 (1 group only when both feet complete 55 times). Step jump in 2 groups, 35 (1 group only when both feet complete 35 times) and vertical jump in 2 groups, 80. Tiptoe jump 4 groups, 250. Squat jump 5 groups, 30. (1-29 needs to jump 8-29. Week 12: Half squat jump 6 groups, 40. Heel lift, 4 groups, 30 (feet 1), 2 groups of stair jumping, 2 groups of vertical jumping (feet 1), 4 groups of tiptoe jumping, 275, and 5 groups of squatting, 35. (1-34 needs to be in 8-. Week 13: Half-squat jump 7 groups, 40. Heel lifting, 4 groups, 35 (feet 1), 2 groups, 40 (feet 1), 2 groups, 100, 4 groups, 300, 5 groups, 35. (1-. Week 14: Half-squat jump 8 groups, 40. Heel lifting, 4 groups, 35 (feet 1), 2 groups, 40 (feet 1), 2 groups, 100, 4 groups, 350, 5 groups, 40. (1-. Week 15: there are 8 groups of 50 squats. Heel lift: 5 groups, 40 (feet 1), 4 groups jumping stairs, 4 groups jumping vertically on the 25th (feet 1), 5 groups jumping on tiptoe, and 4 groups squatting, 50. (1-49 needs to jump to 8-. This is the schedule of the whole training. ...
Related instructions
_ _ _ _ _ Let's talk about the timetable. Odd weeks mean odd weeks, namely 1, 3, 5, 7, 9, 1 1, 13, 15 weeks; Even weeks mean even weeks, namely the 2nd, 4th, 6th, 8th, 10, 12, 14 weeks. Train every odd week 1, 3, and 5, and rest fully on other days; Train every 2, 3 and 4 days in even-numbered weeks, and have a full rest on other days. There is not much training in the early stage, but a lot of training in the later stage. So don't do other strength training later, let your body rest fully. _ _ _ _ _ sets represent the number of groups, and reps represents the number of times of each group. Change the data according to the schedule during training. The eighth week and 16 weeks must be fully rested, especially 16 weeks can't play ball or do lower limb training, which is mentioned in the book. The names of each movement are arranged in the order of your training, and the order from left to right is the order of your training. _ _ _ _ _ _ _ Take a rest for three weeks after the first16th week (you can play as much as you like, preferably at least three times a week to keep your legs moving). If you rest for a month, you will have to receive advanced training in air alert. The advanced training method of air alert, I take Monday of the first week as an example to explain; Advanced air alert does not practice squat, one-legged jump and calf lift (refer to items 2 and 6). There are five cycles of practice every day, and the training content of each cycle is the same, but it is repeated five times. So we just need to figure out what we need to practice in 1 cycle, repeat it for 5 times, and your training will be over. Remember, only you can rest for 2-3 minutes between cycles, 1-2 minutes when you jump, and you can't rest at other times. (Mainly because there is only one set of other movements) The following is the training content of each cycle: first, warm up (as I mentioned above), then start practicing stride (the third item in the previous training plan, the number of steps) 15 times, only one set, and then practice leap, each group 15 jump, 3 jump. Then practice burnout (commonly known as tiptoe jumping), then practice jumping, then practice burnout, and then practice push-ups. After that, you complete a cycle, rest for 2-3 minutes, do it again (that is, do another cycle), repeat a cycle five times, and you have completed today's training. Therefore, the advanced training amount of air police is the same three days a week, and the odd weeks are 1, 3, 5. Practice even weeks on Tuesday, Wednesday and Thursday, and just stick to it for six weeks.