Second, the training of thigh strength is mainly two methods: weight-bearing squat and semi-squat. If you want to practice explosive power, then practice semi-squatting under my personal and coach's advice.
Third, as for the weight of the load, it is also very particular.
1. According to Wade's training method, it is recommended to use the golden tower training method to deeply stimulate muscles. You only need to do six and a half squats every day. First, you should measure your maximum load under the premise of being protected, and then 1 group should warm up with 60% of the maximum load. Generally speaking, 15 ~ 20 is better, not too much, and then the following groups.
2. Generally speaking, each group should do 8 ~ 12 squats. If you feel that you still have the strength to complete the next action after completing 12, it means that your weight is not enough, and you can consider increasing your weight.
3. In the last few groups, you may not have the strength to complete the foundation of 8 movements in each group, so don't stop after you finish, and immediately do squats with your bare hands until it is exposed. After training 1 period, you will find that your jumping ability and explosive power will make a qualitative leap.
Extended data
Beginners must toe forward when doing weight-bearing squats. Knees should not be extended or retracted. In the later training, in order to improve the strength of each muscle group, the toes can be stretched outward or flexed inward. Thigh training can't be done every day. It is suggested to practice every three days 1 time, and it can be increased to once every two days in the later period. If you feel that your legs are shaking out of control after practice, congratulations, today's training was very successful.
When you are comfortable with the ball and ready to shoot, shift your center of gravity from the soles of your feet to your toes, and then start jumping vertically upward, not forward or backward. A good pitcher knows exactly how high he should jump, so don't care too much about how high he jumps. If you jump hard in the game and your feet are tired, your jump shot will definitely be different in peacetime. The key is repetition-the shooting method is the same every time.
People's Network-Basketball Fitness Skills: How to Jump Higher?