Strength is the key to jumping. Without good strength and more weightless jumping exercises (such as American vertical jumping training mentioned by friends of 1 building), jumping can't really be improved to a very ideal level. First of all, we need to know the main muscles used in jumping. The most important muscle group for the whole body is the posterior chain, especially the biceps femoris (behind the thigh, below the buttocks), gluteal muscles (buttocks) and lower back muscles (above the buttocks). These muscles are the most important muscles for the body to bounce. The second most important parts are quadriceps femoris and abdominal muscles. Other muscles that help bounce are deltoid, latissimus dorsi and calf muscles. The best strength training for bouncing is weight-bearing squat (the deeper the better) and weight-bearing hard pull, followed by one-legged squat, one-legged stride, sit-ups, pull-ups and bench presses. In training, it is mainly necessary to improve the absolute strength and relative strength of the body. The standard of strength is that you can squat more than twice your own weight, pull more than one squat, and push more than one bench. With these standards, you have the necessary strength to rebound. Remember, strength training is not fitness. You don't need the same muscles as a bodybuilder to bounce. Your goal is to increase strength as much as possible, but add a little muscle. In training, in order to meet such conditions, we should give priority to heavy weight and low frequency training.
With ideal motivation, speed is the next goal. When you bounce, you can only release your strength in less than a second, so you should speed up. This is why bodybuilders and strength weightlifters are not good at jumping despite their amazing strength. The best exercises to speed up are all kinds of Olympic weightlifting movements (high flip, clean and jerk, snatch, etc. ), weight-bearing squat jump and various jumping exercises (jumping box, sprint, etc. ).
Third, the coordination of actions is very important. Some athletes with super physical fitness have poor jumping performance because they have not mastered the essentials of jumping. When they are familiar with the essentials of action through practice (usually only half an hour), their jumping performance will be amazing. The only way to increase the coordination of movements is to jump frequently. So if you have nothing to do, you often touch the heights at home, which will greatly improve the bounce.
Fourth, the structure of the body. A good body structure includes an ideal body fat content (below 10%, visible in abdominal muscles) and a large number of muscles without exaggeration. Most people have to exercise for a long time before they have a lot of muscles, so our goal is to lose fat. Through diet adjustment, fat will soon become less. People with top jumpers tend to have little body fat, and Nate, Kobe and Bolt all have body fat around 6%.
With these conditions, the level of jumping will reach its peak. The top high jumpers are sprint, high jump, Olympic weightlifting, rugby, volleyball and basketball. Basketball players' jumping ability is in the middle and upper level, while weightlifting, rugby and sprinters' jumping ability is in the top level. Wing-kuen Luk (a weightlifter), Jarrod Guibert (an American football player) and Bolt (a sprinter) all bounce well. The squat weight of these sports is about 3 times of the weight, and because of long-term speed training, such as snatch and box jumping, it is very explosive. Basketball players with top jumping ability, such as Jordan (2.7 times the weight of squat), Nate (3. 15 times the weight of squat) and Kobe (2.3 times the weight of squat), all have these conditions.
Generally speaking, if you are a beginner in strength training, you should train your strength first and then improve your speed. At the same time, don't forget to lose fat and practice height.
I hope the above information is helpful to you.