1. Training of explosive force and lower limb strength: Pay attention to the close combination of speed and strength during training. The main method of training is to carry out moderate weight-bearing exercises, such as weight-bearing heel lifting, negative barbell jumping in situ, weight-bearing lunge and so on. While developing rapid strength, we should also carry out weight-bearing exercises to increase muscle strength. The main exercises are weight-bearing squats and lifting barbells in various ways. And combine running and relaxation exercises.

2. Jumping power training: Developing fast strength and jumping power can effectively develop jumping power. Its main exercises are: 1, general jumping exercises: one-legged jump, stride jump, split-legged jump, frog jump, straight-legged jump and so on.

2. Jumping obstacle exercises: jumping hurdles, jumping deep (that is, jumping down and jumping up, the effect is very obvious and easy to do), touching high.

3, waist abdominal muscle training: sit-ups, push-ups, weight-bearing sit-ups, weight-bearing push-ups and so on to improve the strength of waist and abdominal muscles.

4. Many instruments in the gym can also improve explosive power and lower limb strength. As for which way is more suitable for you, it depends on your venue and equipment.

It is worth noting that the above-mentioned exercise methods, times and amount of exercise should be arranged reasonably according to your personal or practitioner's physique, step by step. Don't increase the intensity and density of training quickly, causing sports injuries and strain, and get twice the result with half the effort; But if the intensity and density of exercise are not enough, it will not get good results.