You should know how to train bouncing on the court. It's just some training like weight lifting and jumping. What you train in the gym is to bounce with pure strength. Pay attention to the strength training in the gym, relax muscles after each group of training, and do explosive continuous bouncing training.

Generally, only two movements are practiced.

1: Half squat, what you need is a heavy load and few times, no more than 6 times in each group, and do 4-6 groups. The foot spacing is slightly narrower than the shoulder width. Squat down until your thighs are parallel to the ground. The rest time of each group shall not exceed 2 minutes. If you can practice squatting, 6 people in each group will use more than 200 kilograms. Judging from the data, you should dance well. American football players weigh about 200-300 kg, which is about 100 kg, but squats can reach 300 kg. Most of these heavy people can dunk, and many of them are monsters around 1 1 sec.

2. Lift the heel with heavy load. Anything with high bounce is a thin ankle, and the ankle is an inverted cone from ankle to knee. Lift heel has to bear the burden many times. Only one group is recommended, but it's exhausting. Experts need 500-800 Jin, and insist on making 300 Jin. The load is usually on the shoulders, and the weight should be adapted by yourself. The beginning of the frequency cannot be less than 100.