Recommended actions: 1, barbell/dumbbell weight squat, 4 groups in each group 12 times; 2. Leg bending and hard pulling, 4 groups in each group 10 times; 3, leapfrog, 4 groups, each group 15 times.

At the same time, in order to improve jumping and "air time", we can comprehensively exercise waist and abdomen strength and strengthen core strength.

Recommended action: 1, roll abdomen, 4 groups in each group 15 times; 2. The barbell pushes straight and pulls hard, 4 groups in each group 10 times;

Recommend compound movement: Bobby jump, and it is best to curl your legs to your chest when each group jumps vertically for 20 seconds. Rest after finishing 10 seconds to continue, and cycle 6-8 groups for 4 minutes.