Dig a hole, about one meter deep (or find steps, low walls, etc. This height). Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. Keep exercising for half a month according to this method, then dig a hole 20 cm deep, increase the load by 2-3 kg, and continue practicing. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. When you lift the load, you will find that your jumping ability has improved significantly.

1, practice waist and abdomen, abdomen is sit-ups, get up quickly and slow down, 20 in each group, three groups. Waist, to get help, first put the whole waist down on the bed and let friends or family hold it down, so that the whole upper body will fly, then let the head land, suddenly lift it to the highest point and stop 1~2 seconds, and then slowly fall, 20 in each group and 3 groups.

2. Pull the achilles tendon, find the steps, stand on tiptoe, push it up like a heel, and then slowly fall. When falling, the heel must touch the ground as much as possible, so there are 20 in each group and make three groups.

3. Lift your heels, because the post says that the burden is heavy, but it affects development, so you can only increase the amount. There are 200 in each group, and we will make four groups. It will explode when you go up and lift your heel. Lift it quickly, set it at the highest point 1~2 seconds, and then slowly fall down, and you can't put it down at once.

4. Skipping rope, each group 100, three groups.

5, leapfrog, 60 in each group, 4 groups.