1, find something to help you stand up quickly on one leg, step by step, keep each leg standing up 50 times after one week, and practice about 3 groups every day (interval 1 hour, because you are very tired).

2. Then do heel lifting exercises, that is, step on the steps with one foot (remember one foot), tighten your knees, and lift your body with the strength of the calf achilles tendon. After a week, you can do it about 30 times at a time, and do 4 ~ 6 groups continuously every day (interval 1 minute).

3. Be sure to fully warm up before training, run until you are sweating all over, and take a break before starting to practice.

At the beginning of this week, you will be exhausted. You must rest for two or three days, and then you will get used to it. In the future, try to touch the heights 30 times before the start of training, and then start practicing. After a few months, your bounce will increase by about 15cm.

5, usually eat more chicken and drink more water.

Extended data:

Touch height:

In order to test the jumping ability of lower limbs, the measurement and competition activities of touching the vertical ruler or wall after taking off in situ were carried out. Generally, the measurement or competition is based on one hand touching the highest point.

Climbing skills:

1, feet open naturally, shoulder width apart, and the forefoot is buckled (note that the forefoot should step on the ground).

2. Before doing the action, take a few deep breaths, naturally raise your arms, then lean back (abduction of your body), fully open your body, and start to do the forward swing.

3. With the full swing rhythm of the upper limbs, the center of gravity of the body, the rhythm of breathing (inhaling when swinging upward and exhaling when swinging downward), the coordinated contraction and relaxation of leg muscles and waist, abdomen and back muscles tend to mature, and the attention mainly comes from the ground, and the whole exertion process is fast and orderly.

4. In the process of body rising, we should make full use of lumbosacral muscles and do a second stretch in the air to reach the highest point. When you reach the highest point, you should touch the highest point of the wall ruler with your prepared fingers. When landing, you must land with your front foot first, bend your legs with the trend, and do a good job of buffering and stabilizing your body.