If you bounce, there is a text tutorial online, which is really useful, so I won't look for it first. You can find it yourself when you look for it. The explosive power of the lower body is also this.
Physical exercise is basically strength and endurance, and endurance generally lies in running and skipping rope. Strength is usually push-ups. If it's boxing, don't be too stiff when you do it. When you do it, you should use the elasticity of your arms, and it is best to bounce with your hands. No need to high-five at first, we can talk later. Too many muscles, it is not good to be stiff.
Speed, if you play basketball, you will do an accelerated run of 30 meters. I won't say much about the quantity. You can feel that you are suitable. Remember there is one more thing to practice when you practice. Don't use up all your strength.
You'd better keep the above things consistent every day. It's up to you whether it's less or more. Remember not to exceed your physical strength, your body will get hurt, and warm-up before exercise is also essential.
Reflection, the most difficult thing to train, is the eyes, which should be able to capture everything observed. Many people are playing table tennis now. When boxing, they usually practice with speed balls ... in one case, they often practice. Reflection is not a habit, they often reflect on the natural conditions cultivated by practice. On the other hand, they are always repeating an action, so that their body muscles can concentrate on one action, which is called muscle memory. It needs more, more, more practice, but picking is your action must be standard. If it is not standard, it will be difficult to correct it. As long as you make a natural hook at the basketball player, your block will be the same when the boxing opponent punches.
If you say that your legs are thick, your thighs can't run normally and your movements are incorrect, it is true. It strengthens your muscles. Whether you jump rope or tiptoe, your calves will thicken slightly. This is impossible to avoid. It's no use worrying. Who wants to keep the original reminder and not see more uncomfortable muscles? I've been watching Bruce Lee alone until now. I don't know how he exercises, but his exercise method is definitely not suitable.
Nothing is perfect. If you want to train for success, you have to pay. First, you should insist. Second, you know how to protect yourself from sports injury and muscle strain.
Exercise should be grouped. You can decide the number of groups to suit you. Remember that after each group of exercises, there will be the next group of exercises. Don't use all the rooms at once. Being present means doing more postures under standard conditions. This is how your ability to reflect comes out.
If you have any questions, please leave me a message, if you think my answer is ok.
All of the above are personal prejudices. For reference only. Ha ha.