When pre-swinging, your feet are shoulder-width apart and your arms swing back and forth. When swinging forward, your legs should be straight, when swinging backward, your knees should be bent to lower your center of gravity, your upper body should lean forward slightly, and your hands should swing back as far as possible. Pre-swing can be done many times according to personal needs. When you take off, your legs quickly push the ground and your arms swing forward and upward, giving your body a forward and upward force.

In this way, the body can fly forward and upward, and the body should be fully stretched when flying. When landing, tuck in your abdomen and lift your legs, extend your calves forward, swing your arms back, and bend your knees to cushion the landing.

Benefits of vertical jump:

Vertical jump is a basic exercise. Vertical jumping can relax and stimulate bones to promote the growth of growing children. For people who exercise regularly, you can stretch your muscles and keep them active. It can also improve people's jumping ability, which is a good exercise.

The better the jumping ability, the higher the take-off and the better the diving action. Therefore, it is necessary to strengthen the training of rapid contraction, flexion and extension ability and coordination ability of muscle joints. Training methods can be semi-squat, squat, stair climbing, straight leg jump, vertical jump and deep jump, as well as the combination of elastic board, elastic net and land and water to develop the muscle strength of waist, abdomen, back, hip and knee and improve the jumping ability of athletes.