How to improve the jumping ability? This is a cliche. When discussing this issue, we must break through the misunderstanding of race, and we can't be confused by the "racial theory" advocated by some so-called authorities. The theory that black people are born to jump is untenable. Otherwise, how can we explain the world records of famous high jumpers Zheng, Ni and Zhu Jianhua in China? Of course, I don't deny the importance of congenital conditions, but hard and scientific training the day after tomorrow is more important! I want to talk about my personal experience and experience. First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility. So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed. Second, strength training is best arranged and guided by a physical training coach. If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical and commonly used methods: squatting with weight, lifting the bell and snatch. In short, the higher the score of these exercises, the better your jumping ability. As for the weight, number of groups, times and action specifications of each exercise, the principle is: 1. High-intensity training should be done at least twice a week and not more than four times, giving the body time to recover excessively, but it should be done all the year round without interruption. 2. The above three exercises are best arranged in each class. 3. Pay attention to the technical action specifications of high-intensity training, and don't mess around. 4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density. Thirdly, speed training is also an important aspect to improve the jumping ability. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh. Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard. Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.

1 Training Course on Quickly Improving Jumping Ability 1

Training course to improve jumping ability quickly

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 finished, you need to do the next item directly, remember not to rest! !

Item 1: Half Squat Jump

1, at the beginning, half squatting? Position, hands in front,

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 of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 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 finish another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Feet straight, shoulder width, knees "locked". ...

2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Training course of rapidly improving jumping ability 5

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.

Jumping ability training

Release date: April, 2005-1014: 57: 34 released by Xiaoshen.

Bouncing ability is considered as one of the most important physical abilities in basketball. I heard that many people have made one to strengthen this ability.

What can we do with some harmful action training that he doesn't know? I think we should start by understanding what flexibility is.

Here we go.

What is elasticity?

Jumping power is similar to explosive power, and both represent the exercise ability of muscle contraction in a short time. The explosive power in details is

Refers to the ability to complete in a short time, such as 30 meters and 50 meters. And jumping ability refers to the ability to bounce once (only when it is difficult)

Within one second), but sometimes good explosive power does not mean good jumping ability, because we generally call explosive power sprint.

The ability to sprint forward, while the jumping ability is the ability of the body to jump upward. The muscle types of the two are somewhat different. For basketball.

How does a professional train excellent "explosive power"? This has always been a very important training topic.

How to increase the jumping ability?

We can start from the following three points.

1. Enhance muscle strength through weight training.

2. Use enhanced muscle strength training to increase muscle strength and contraction speed.

3. Training the coordination ability of each muscle when "bouncing"

1) weight training

Both feet should have enough strength to jump, and muscle strength can be enhanced through weight-bearing training. But we should use more things.

The principle of heavy weight training is that lighter weight is not helpful to increase the explosive power and maximum strength of muscles, so

We must adopt the principle of small time and heavy weight. At the beginning, we mainly used the weight of 8 to 12RM (maximum number of repetitions).

What is the training quantity (1RM? 1RM refers to the maximum weight that a muscle can lift at a time), after a certain training day.

We can train with a weight of 5 to 8RM and move faster.

2) Enhanced training

Strength training is considered as the most effective jumping training method at present. Have you ever wondered why athletes jump or throw?

Do you squat or pull yourself before throwing? Because this is why it can help athletes jump higher and throw farther.

If the muscles are properly stretched or stretched during exercise, they will have greater strength and explosiveness, and the reinforcement type comes from this.

Principles as training principles.

When we exercise, muscle contraction has three basic types: centripetal, centrifugal and isometric. By bouncing in place or dozens of times

The training of jumping off the platform with a height of cm and then jumping up after landing can produce typical centrifugal centripetal movement and promote muscles.

At the same time, the elasticity of centrifugal contraction and kinetic energy of centripetal contraction are used to improve muscle strength and contraction speed, and centrifugation is also used

The short period of centripetal contraction is called buffer period. The shorter the buffer period, the greater the explosive force that can be exerted, so the practice increases.

It also needs to be fast in intensive training. Generally speaking, all kinds of one-legged jumps, two-legged jumps (jumping in place and hitting the backboard),

Jump from a platform of tens of centimeters and so on. They are all reinforcement training methods. Generally speaking, reinforcement training is formed.

The improvement of muscle strength is mainly due to the improvement of muscle nerve function, so muscles usually have better contraction.

Speed.

Many foreign studies have found that weight training combined with muscle strength training is the easiest way to improve jumping ability.

In addition, those with heavy weight should pay special attention to the arrangement of training volume and rest time to avoid the delay of excessive eccentric contraction of muscles.

Muscle aches, and even the danger of overtraining.

In addition, I need to remind you that all reinforcement training methods should be at the time of full muscle warm-up and the most active body.

The strength and site are carried out in some soft places.

Here are some key points of reinforcement training.

-Strength (strength)

Strengthening training is a strong training exercise, so practitioners need to ensure that they have certain muscle strength to carry out it.

The higher the jumping point is from the ground, the higher the training intensity.

-Volume

The total number of steps for beginners (number of foot landings) is 60- 100, intermediate 100- 150, and advanced 100- 150.

-Frequency (frequency)

It is suggested that you can only do exercise twice a week at most, with at least 48 hours interval between each exercise.

-Restore

For each exercise, the rest time between groups is 1:5- 1: 10, which means jumping for ten seconds and resting for 50- 100 seconds.

3) Training the coordination ability of each muscle in the process of "bouncing"

When human body bounces, apart from centripetal, centrifugal or isometric contraction of thigh muscles, there are two-legged jumping, one-legged jumping and running.

Jump and other different jumping methods, so you need to train different muscle contractions at the same time. Use different kinds of bombs

Jumping training can not only train muscle strength and contraction speed, but also enhance the integration and coordination of different muscles, so that you can

The jumping action is more coordinated and the jumping efficiency is higher.

Some questions about bouncing?

Can skipping rope increase jumping ability?

Yes, in training, it is important to note that the interval between jumps must be shortened (it has been said before that the shorter the buffer period, the better.

The greater the explosive force), but I don't think it has much effect, because the main function of skipping rope is to strengthen "continuity"

Bouncing ability, under normal circumstances, you will jump so low?

Can ducks walk and rabbits jump to increase their jumping ability?

Duck jump and rabbit jump are effective, but it is easy to cause knee joint injury. It is rare to jump so low, and when squatting,

When it is so low, the pressure on the knee is enormous. If jumping is added, the cartilage and meniscus in the knee will soon wear thin.

There is also strain. In fact, there are many ways to train jumping ability. You don't need to rely on ducks and rabbits to jump. You can still do it after three years if you want.

Can ducks walk and rabbits jump to increase their jumping ability?

Duck jump and rabbit jump are effective, but it is easy to cause knee joint injury. It is rare to jump so low, and when squatting,

When it is so low, the pressure on the knee is enormous. If jumping is added, the cartilage and meniscus in the knee will soon wear thin.

There is also strain. In fact, there are many ways to train jumping ability. You don't need to rely on ducks and rabbits to jump. You can still do it after three years if you want.

Please don't practice duckling while playing the waves.

The more muscles in the foot, the higher it jumps?

Having muscles on both feet doesn't mean that you can jump well. It has been said before that jumping ability represents the contraction ability and coordination ability between muscles.

Just because meat has a surface doesn't mean it has internal contraction speed and coordination. I used to work in some old fitness centers (big guy centers)

I find that many bodybuilders have strong jumping ability ... I hope you can understand.

Conquer the jumping power [2005-4- 13 | original]

Jumping ability mainly depends on the athlete's muscle explosive force, which is an important link to improve the athlete's sports level. Therefore, it is necessary

To improve the jumping ability of volleyball players, we must pay attention to the training of muscle explosive force.

Kailari, a two-time Olympic gold medalist and a famous American men's volleyball player, once said, "My jumping height is 64 cm, which is high.

The increase will not be too obvious, but after muscle endurance training, I can still maintain good jumping quality even after long-term competition.

Special muscle training is helpful for jumping. "

So, what should we do in the training of jumping ability? The answer is to strengthen explosive training.

The key to bounce lies in the muscles that act directly on the knees and buttocks, such as quadriceps femoris. They can cooperate with the surrounding muscle groups.

It produces a strong contraction force, helping people overcome gravity and jump. It is understandable if the muscles in this area are scientifically trained.

Significantly enhance muscle strength.

In addition, stretching leg length through rhythm intensity training is also helpful to improve leg strength and muscle explosive force.

The rhythmic movements arranged for jumping training mainly highlight the characteristics of rhythmic repetitive training of muscles. In this regard,

The importance of "jumping" has been affirmed by experts from the University of Michigan. Jumping and squatting are the main movements, and the combination is simple.

Squat movements, only need to focus on training twice a week, you can get an average increase in jumping height 10 cm.

Simple squat movements can only increase the height by 2.5 cm, and only rhythm training can only increase the height by 3.4 cm.

See, to get the best results, we must combine squat training with rhythmic movements, so as to gain the strength of hips and thighs.

Effective development.

The following training actions help to improve the jumping ability. Each action can be selected and adjusted according to individual needs.

Carry out combined training, such as selecting two or three leg muscle strength training contents (squat, jump squat, leg press, etc.). ) and one or two associations.

Tone stretching, bending, kicking and other actions are combined for training. Individuals should arrange training priorities according to their own training objectives.

For example, we can arrange weightlifting and squat training on Monday, Wednesday and Friday, and arrange rhythmic movements on Tuesday and Thursday. This can not only strengthen muscles.

Strength is the focus of training, which can be supplemented by rhythmic movements of stretching muscles, so that the relaxation effect will be better.

1. Get down

Hold the barbell on the back shoulder, and hold the bar with both hands comfortably and freely. Chest out, back straight and vertical to the ground, feet slightly apart.

Wider than the shoulders, do squats. Squat: the thigh surface must be parallel to the ground, then stand up, raise your head at the same time, and put your muscles in place.

10 to 12 do this action in groups, and do three groups at a time.

Jump and squat

To prepare for the squat posture, put the barbell on the back shoulder with both hands, hold out your chest, keep your back straight and your thighs parallel to the ground. Jump hard.

At the same time, drive the hamstring muscles, waist and buttocks to exert strength, jump up as much as possible, and then return to the squat preparation posture. A group is repeated 20 times and can be done three times.

Group.

Step 3 lift your legs

Lie on the leg trainer, support the compression bar with your legs up, with your legs perpendicular to the compression bar and your hips facing the compression bar, with your legs 50 cm apart.

Push the press bar hard, straighten your legs, keep your knees flat, and don't leave the trainer. Then push the pressure bar with your legs to bend your legs.

Get as close to your body as possible. Repeat the action 10 times as a group, and you can do three groups.

Step 4 snatch leg training

This action requires compactness and strength. Hold the barbell with both hands, palms inward, feet shoulder width apart, lean forward and put the bar.

The bell is below the knee. Grab the barbell quickly. When the barbell crosses the knee, the knee bends down to leg press and starts to jump. Lift the barbell to your chest.

Position, jump action completed. At this time, the knees are bent, and the barbell is lifted to complete the action while the knees are forcibly straightened. These five actions are

One group can do three groups.

5. snatch and squat training

Feet shoulder-width forward, lean forward, hold the barbell with your palms inward, put the barbell on your knees a little, and bend your knees to get ready to take off.

While grasping the barbell upwards, do the jumping action. When the barbell is lifted to the chest position, the jumping action is completed. When the barbell is finished, open it.

Do squats, stand up, and hold the barbell with both hands. Pay attention to waist and leg strength. A group of five movements, you can do three groups in a row.

6. Leg stretching training

Sit on the leg trainer, with your back close to the back of the chair and your calves close to the seat. Adjust the strut to the ankle height and use your feet.

Pull back the compression bar until the legs are straight and lifted. Each group can do 10 times and three groups can do it.

7. Leg bending training

Lie prone on the trainer, put the pressure bar on the back ankle of the foot, and the kneecap is 5 cm beyond the seat. Hook the pressure bar with the heel and straighten it.

To the hips. Repeat 10 times as a group, and you can do three groups.

8. weight jump

Hold the barbell with both hands and put it on the back shoulder, step on the high board with your feet and forefoot, jump back to the floor and then jump back to the high board. Repeat 10 times as a group.

You can do three groups.

9. Jumping box practice

Put the knee-high box in front, jump with your feet together, jump on the box and jump back quickly. The height of the box can be determined according to your personal ability.

Repeat 10 times as a group, and you can do three groups.

10. suspension jump

Step on the box with your feet, jump back and jump up before your feet touch the ground. Each group does three groups 10 times.

1 1. Obstacle jump

Put five obstacle bars (at least 60 cm high) at a distance of 13- 14 cm in front. The athlete's legs are close together and his feet jump over. Keep it.

Stand up straight and do it five times.

General bouncing practice

While strengthening the basic jumping practice, we should also adhere to the regular touch height training several times a week, which is indispensable in volleyball training.

Ball or touch height training is also very effective. Kailari (a famous American man's volleyball player) was named the best man's volleyball player in the 20th century.

One of the athletes often does altitude training on the beach with 7 kg sandbags tied to his feet. Generally, he has to do the 12 group 25 times, and

The interval between each group is only 90 seconds.

Step jump is also a very common training method. Put your hands behind your head and cross, starting from the first step and starting from the semi-squat position.

Jump up one by one, you can choose one of the above goals, try not to stop before jumping to the goal, and exercise your tenacity.

You can repeat it several times. Be sure to take your hands off your head.

Another small training method:

Get a dumbbell, about 20 kg, with the forearm flat, hold the dumbbell with the palm up, naturally droop first, and then go back to the nest, 3 groups at a time, 10 once a day, 1~2 times, and find someone to worship the wrist after one month.

If you are not afraid of fatigue, don't put your forearm on the bracket. You can exercise your biceps at the same time.

Attention, be careful of strain, or the dumbbell will fall and hit your foot.

At present, the most effective bounce training-reinforcement has been considered as the most effective bounce training method. If the muscles are properly elongated or stretched during exercise, they will have greater strength and explosive power. Strengthening is the principle of training from this principle. When we exercise, there are three basic forms of muscle contraction: centripetal contraction, centrifugal contraction and isometric contraction. By jumping in situ or on a platform several tens centimeters high, and then jumping up after landing, a typical centrifugal centripetal movement is generated, which can make muscles use the elasticity of centrifugal contraction and the function of centripetal contraction at the same time, so as to achieve the purpose of improving muscle strength and contraction speed. At the same time, you need to be fast when doing training. Generally speaking, all kinds of one-legged jumps, two-legged jumps and dozens of platform jumps are all intensive training methods. Weight training combined with muscle strength training is the easiest way to improve jumping ability. Training should be carried out when the warm-up is enough, the body is most energetic and the venue is soft. Intensity: Intensive training is a kind of strength training, so the trainer needs to ensure that he has certain muscle strength. The higher the jumping point is from the ground, the higher the training intensity will be. Quantity: Foot landing times (total steps) 60- 100 for beginners, 0/00-150 for intermediate and 0/50-200 for advanced. Frequency: You can only do training twice a week at most, and the interval between exercises is at least 48 hours. Recovery: In each training, the rest time of each group is 1: 5- 1: 10, that is, jumping for 10 seconds and 50 seconds-100 seconds.