It must be said that jumping is absolutely unacceptable. Some people can buckle the basket with one finger (really, my former classmate). I can hardly button one hand. Of course, the most important thing is to practice jumping. Let's talk about how to practice jumping. 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 event, if there is one! 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. Put one foot on it at a 90-degree angle. 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 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. In short, I jump frogs. Don't squat or sit down after the jump. I can dunk at 1.80 for a month.