Leg take-off is more vertical, which is related to the explosive power of legs.
Innate is very important, the most famous vertical jump training program in America. It is estimated that the vertical jump ability can be improved by more than 20 to 30 cm after practice. The exercise process is hard. The whole process takes 15 weeks.
For each action item, divide it into 15-20 groups. If it is finished, you need to do the next item directly. Remember not to rest! ! ?
American vertical jump training program ... all friends who play basketball try to practice?
Training course for rapidly improving jumping ability 1?
The first item: half squat jump?
1, at the beginning, half squatting? Put your hands in front of you.
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. ? When you are in the air, you need to put your hands behind your back. ? When landing, finish it once. ?
Next, just repeat the above steps! ! ! ?
Training course of rapidly improving jumping ability II
Item 2: stand on tiptoe (lift your heels)?
1. Find a step or a book to pad your feet, and then just put your toes on it. Your heels are not allowed to touch the ground or the mat?
2. stand on tiptoe to the highest point?
3. Slowly put it down again and complete it once ... Use your feet to complete a group.
Rapid improvement of jumping ability training course 3?
Item 3: Steps?
1.？ Get a chair. Lift one foot, 90 degrees?
2. Jump away as much as you can. Change your feet in the air. Now put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump. ?
Rapid improvement of jumping ability training course 4?
Item 4: vertical jump?
1.？ Keep your feet straight. Shoulder width, "lock" your knees. ...
2.？ Jump only with your calves. You can only bend your ankles? Try not to bend your knees ...?
3.？ When you get to the ground, take off quickly and finish it again ...?
This is very difficult. You can use your hands to help you take off ...?
Rapid improvement of jumping ability training course 5?
Item 5: Tiptoe jumping?
1.？ Lift your toes to the highest point.
2.？ Take off quickly on tiptoe. Jump time shall not exceed 1.5? Or 2.5CM?
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways. ?
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump. ?
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But? I feel that this method is not effective. ?
This is the timetable ... one week ... Do you have to stick to it? ! !
Note: 1? Only practice every week? 1? 3? 5? ! ! ! ! ! ! ! ?
2? The content of two weeks is basically the same as that of one week, but the training volume should be increased by 20-30%.