The explosive force of the arm needs a barbell, just like a weightlifter, holding the barbell in front of his shoulder and sprinting with his legs. Push forward and up quickly, and take back once, depending on your own situation.
Endurance requires a treadmill. Turn the speed to 7 and run for 30 minutes. If it is too little, you can come again a few times.
Speed is to practice sprinting and run a short distance, but you must try your best to achieve the fastest speed.
The coordination and flexibility of the body depend on dumbbells, one dumbbell in each hand, choose your own weight, and then do some difficult postures, such as golden rooster independence and so on. Don't be ugly. Success comes with a price.
There are two most effective ways to improve the jumping ability. The first is to touch the height, which is very effective. If you can touch the basket at the highest jump, then you can jump and touch the basket with all your strength. A group can jump ten times. The number of groups is uncertain.
Another is to raise seeds, find a book to put under your feet, stand on tiptoe at the same time, reach the highest point and get it back. I repeat,
Can be a group of 20, the number of groups is uncertain. Note: leg press must stretch the ligament after sowing, otherwise it will cause muscle stiffness.
These methods are all training methods for NBA players. I won't lie to you. I hope I can help you.