First of all. How long do you want to improve your jumping ability? If you want to improve your jumping ability as soon as possible, you might as well get a fitness card. Fitness centers generally have customized bouncing training programs. Private churches help you plan your weekly training. Training programs include: Squat Frog Leap, Antagonistic Training, Grid Jump, Fast Turn-back Run and Hard Pull. There are also professional jumping equipment and weight training. You can also test your limit touch height regularly. But after all, going to the gym costs money, and the way to save money is the happy training method I often use.
The training plan is as follows:
First, stretching warm-up exercise, stretching leg ligaments, including ankles, knees and thigh roots, every 12 seconds as a group, and doing 2 groups for each part.
Second, squat jump. 15 as a group, do three groups at a time.
Third, jump vertically. Group of 20, four groups at a time.
Fourth, raise your legs. 10 group, 2 groups at a time.
5. Jump from the steps 50 cm above the ground and then jump vertically, making 8 groups, 2 groups at a time.
Six, jumping obstacles or imaginary obstacles. Jump 20 meters at a time.
Seven, the limit touch height (feet), each time 10.
Eight, abdominal jump. Try to touch your knee to your chest. Each group 12, 3 groups at a time.
Nine, run in big strides. Stride in the middle of the court in a figure of eight.
10. Wear heavy sandbags for confrontation training, which can be three against three at half-time or five against five at full-court.
A drop of sweat is an improvement. You have to keep training twice a week, 1 month before it works.
I hope I can help you, and I suggest it be adopted!
The picture comes from the internet.