The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.

For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest!

Item 1: Half Squat Jump

1. At the beginning, squat down to the position of 1/4 and put your hands in front.

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.

Item 2: stand on tiptoe.

1. First, find a ladder or a book to pad your feet, then put your toes just on it, and don't touch the ground with your heels.

2. Lift your toes to the highest point.

3. Slowly put it down again, complete it once, complete it with both feet, and complete a group.

Item 3: Jump the steps

1. Find a chair and put one foot on it at 90 degrees.

Jump away as hard as you can, change your feet in the air, and now put your feet on the chair.

3. Repeat 2. Put the original jumping foot back on the chair and finish another jump.

Item 4: vertical jump

1. Feet straight, shoulder width apart, knees "locked".

2, only use the calf to jump, you can only bend your feet, try not to bend your knees.

3. When you get to the ground, take off quickly again and finish it once.

Item 5: Tiptoe jump

1. Lift your toes to the highest point.

2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.

Item 6: Squats and jumps.

This project is only practiced on Wednesdays.

1, stand and hold the basketball on your chest.

2, squat (half squat) look forward, the back is straight, the toes are raised, and the thighs are kept at 90 degrees.

3, jump 8- 13cm, be sure to keep the posture of 2.

4. Land and finish it.

5. If you want to jump below 15,1-kloc-0/4 needs to jump below 8- 13 cm, and you need to do your best to jump high.

The most famous vertical jump training program in the United States (Air Alert4) requires 15 weeks of training, then rest for one month, and then practice Air Alert Advanced (it takes 6 weeks). The first 15 week practice can increase the bounce by 8- 14 inch, which is 20 cm-35 cm. Practice three points and eat seven points. This sentence is aimed at bodybuilding. For AA4, I think it is 4 minutes of practice, 4 minutes of eating and 2 minutes of rest. Only when these three items are in place can you increase the bounce by 35CM. If one item is not in place, your training effect will be discounted. The training of AA4 does not need the help of fitness equipment, so it will not affect the height. Some friends say that practicing this plan affects my height, and there is no theoretical basis. At least I practice this plan without affecting my height.

Matters needing attention

First, diet: regarding diet, everyone should adjust according to their own situation. A friend knows to search for "fitness and weight loss method" on Baidu and make his own diet plan. Friends who have practiced strength know the importance of diet for training. Not much to say here. Don't drink coke. Check it online. It does more harm than good.

Second, training: there is a video demonstration for the practice of each movement. Just learn to do it. Next, I will take Monday of the seventh week as an example to explain it in detail. First of all, warm up, choose your own warm-up movements, and then do stretching exercises, which are all in the video. These preparatory activities will take 5 minutes. (After warming up, you should massage your kneecap with your thumb to move your knees. The specific action video is shown) Then start training. Only on Wednesdays do six exercises, and on other days do five exercises. ) First practice the first jump lift (commonly known as semi-squat jump) for 30 times, then rest for 1 minute, and then jump for 30 times, so jump for 4 groups. Try not to rest after the jump. Practice the second item directly (friends who can't stand it later can rest for half a minute), and then practice the second item, calf lift (commonly known as heel lift). First do it with your left foot for 40 times, then do it with your right foot for 40 times. After this, practice the second group for half a minute. Try not to rest between every major event. After each group is finished, they can rest for half a minute to two minutes. ) Then practice the third item, and so on. Weekly data should be changed according to the schedule. (Note that when you practice item 6 on Wednesday, no matter how many times each group does it, you should be the last one to take off with all your strength. ) stride is commonly known as step, thrust is commonly known as vertical jump, burnout is commonly known as toe jump, and squat is commonly known as squat jump. In fact, as long as you compare English and watch the actions in the video, you can correspond one by one.

Third, rest; I have talked about how to rest between AA4 and Air Alert Advanced. Let me talk about how to rest after the practice of Advanced Air Alert. It's actually quite simple. Just play ball three times a week. If you can't play three times a week, you can choose two ways at home, three times a week, according to the schedule of Air Alert 4 and the training volume in the seventh week. You can also play twice a week and practice until the seventh week. It's up to you. The purpose of doing this is to stay active and energetic.

_ _ _ _ _ It is best not to play ball on the day of training, so that the muscles can get a full rest. In fact, in theory, there should be a 48-hour interval between the day of playing and the day of training, so I don't advocate playing during training. If you really can't stand the temptation of basketball, play on the day when you don't train, and try not to get tired when you play.

_ _ _ _ _ Some friends always like to see if their bounce has improved after practicing for a few weeks. _ _ _ _ First of all, I can only guarantee that the practice 15 weeks will have obvious effects, and the bounce of the first 14 weeks has been given away. If you just want to see if you have made progress, take an exam every Sunday and warm up during the exam. You will find that sometimes it bounces up and sometimes it bounces down, which is normal. Don't jump on impulse, it's useless.

Supplement:

1. When you practice your plan, warm up and exercise your knees carefully. These two points must be done well.

When training, you'd better wear shoes, no matter what kind of shoes you wear. The sole must have cushioning ability (most genuine basketball shoes have this function).

If you do these two things well, your knee won't be seriously damaged.

3. Example: Lift heel group 2, 10 (both feet are 10). Jump stair group 2, 10 (feet 10).

Squat jump 4 groups, 15. (1- 14 needs to jump at 8- 13cm, and under 15, you need to do your best to jump high, and you need to practice every Wednesday. )

Training schedule

One week 1.3.5 exercise

Biweekly 2.3.4 exercise

The first week: 20 squats in 2 groups. Lift heel group 2, 10 (feet 10). Jump stair group 2, 10 (feet 10).

Vertical jump 2 groups, 15. Tiptoe jump 1 group, 100. Squat jump 4 groups, 15. (1- 14 needs to jump at 8- 13cm, below 15. )

Week 2: Half Squat Jump 3 groups, 20. Heel lifting group 2, 15 (only 1 group when both feet complete 15). Step jump group 2, 15 (only 1 group when both feet complete 15).

Vertical jump 2 groups, 20. Tiptoe jump 1 group, 200. Squat jump 4 groups, 20. (1- 19 You need to jump at 8- 13cm, and you need to do your best to jump for the 20th time, and practice only on Wednesdays every week. )

Week 3: Half Squat Jump 3 groups, 25. Lift the heel, group 2, 20 times (1 only when both feet complete 20 times). Step jump, group 2, 15 (complete with both feet 1 only then 15).

Vertical jump 2 groups, 25. Tiptoe jump 1 group, 300. Squat jump 4 groups, 20. (1- 19 You need to jump at 8- 13cm, and you need to do your best to jump for the 20th time, and practice only on Wednesdays every week. )

Week 4: Half Squat Jump 3 groups, 30. Heel lift, group 2, 25 (1 only when both feet complete 25 strokes). Jump stairs, 2 groups, 20 (1 only when both feet complete 20 movements).

Two groups of vertical jumps, 30. Tiptoe jump 2 groups, 200. Four groups of squats, 20. (1- 19 You need to jump 8- 13cm, the 20th jump, and you need to do your best to jump high, and only practice every Wednesday. )

Week 5: Half Squat Jump 4 groups, 25. Heel lifting group 2, 30 (1 group only when both feet complete 30 strokes). Skip groups 2 and 20 (1 group only when both feet complete 20 strokes).

Two groups of vertical jumps, 35. Tiptoe jump 2 groups, 250. Four groups of squats, 25. (1-24 needs to jump at 8- 13cm, and you need to do your best to jump for the 25th time, and practice every Wednesday. )

Week 6: Half Squat Jump 3 groups, 35. Heel-lifting group 2, 35 (1 group only completed 35 times with both feet). Jumping groups 2 and 25 (1 group only needs two feet to complete 25 times).

Two groups jump vertically, 40. Tiptoe jump 2 groups, 300. Four groups of squats, 30. (1-29 needs to jump at 8- 13cm for the 30th time. You need to do your best to jump high, and only practice on Wednesdays every week. )

Week 7: Half Squat Jump 4 groups, 30. Heel lifting group 2, 40 (1 group only when both feet complete 40 strokes). Jump stairs in groups 2 and 25 (1 group only when both feet complete 25 movements).

Two groups of vertical jumps, 50. Tiptoe jump 2 groups, 350. Squat jump 5 groups, 25. (1-24 needs to jump at 8- 13cm, and you need to do your best to jump high for the 25th time, and only practice on Wednesdays every week. )

Week 8: Don't do training and let your muscles have a good rest. This is very important! ! ! !

Week 9: Half Squat Jump 3 groups, 45. Heel lift, group 2, 45 (1 only when both feet complete 45 strokes). Jump step, group 2, 30 (1 only when both feet complete 30 movements).

Two groups of vertical jumps, 60. Four groups of toes jump, 200. Squat jump 5 groups, 25. (1-24 needs to jump at 8- 13cm, and you need to do your best to jump for the 25th time, and practice every Wednesday. )

Week 10: Half squat jump 4 groups, 40. Heel lifting group 2, 50 (1 group only after both feet complete 50 strokes). Step jump groups 2 and 30 (1 group only after both feet have completed 30 strokes).

Two groups jump vertically, 70. Tiptoe jump 3 groups, 300. Squat jump 5 groups, 30. (1-29 needs to jump at 8- 13cm for the 30th time. You need to do your best to jump high, and only practice on Wednesdays every week. )

Day 1 1 week: half squat jump 5 groups, 40. Heel lifting group 2, 55 (1 group only when both feet have completed 55 strokes). Jump stairs in groups 2 and 35 (1 group only when both feet complete 35 movements).

Two groups of vertical jumps, 80. Four groups of toes jump, 250. Squat jump 5 groups, 30. (1-29 needs to jump at 8- 13cm for the 30th time. You need to do your best to jump high and practice every Wednesday. )

Week 12: Half squat jump 6 groups, 40. Heel lift, group 4, 30 (1 only when both feet finish 30 strokes). Jump stairs, group 2, 35 (1 only when both feet finish 35 strokes).

Two groups jump vertically and four groups jump 90. Tiptoe jumping, 5 groups of 275. Squat jump, 35. (1-34 needs to jump at 8- 13cm, the 35th time, you need to do your best to jump high, and practice every Wednesday. )

Week 13: Half-squat jump 7 groups, 40. Heel lifting, group 4, 35 (both feet complete 35 strokes 1), group 2, 40 (both feet complete 40 strokes 1).

Two groups of vertical jumps, 100. Four groups of toes jump, 300. Squat jump 5 groups, 35. (1-34 needs to jump at 8- 13cm, the 35th jump, you need to do your best to jump high, and only practice on Wednesdays every week. )

Week 14: Half-squat jump 8 groups, 40. Heel lifting, group 4, 35 (both feet complete 35 strokes 1), group 2, 40 (both feet complete 40 strokes 1).

Two groups of vertical jumps, 100. Four groups of toes jump, 350. Squat jump 5 groups, 40. (1-39 needs to jump at 8- 13cm, the 40th time, and you need to do your best to jump high, and only practice on Wednesdays every week. )

Week 15: 8 groups of 50 squats. Heel lift, 5 groups, 40 (1 group only has two feet to complete 40 movements). Jumping, 4 groups, 25 (1 group only when both feet complete 25 movements).

Four groups of vertical jumps, 50. Tiptoe jump 5 groups, 300. Four groups of squats, 50. (1-49 needs to jump at 8- 13cm, and you need to do your best to jump for the 50th time, and only practice on Wednesdays every week. )

This is the whole training schedule. ...

Related instructions

The above timetable is the vertical jump training in the United States.

_ _ _ _ _ Let's talk about the timetable. Odd weeks mean odd weeks, namely 1, 3, 5, 7, 9, 1 1, 13, 15 weeks; Even weeks mean even weeks, namely the 2nd, 4th, 6th, 8th, 10, 12, 14 weeks. Train every odd week 1, 3, and 5, and rest fully on other days; Train every 2, 3 and 4 days in even-numbered weeks, and have a full rest on other days. There is not much training in the early stage, but a lot of training in the later stage. So don't do other strength training later, let your body rest fully. _ _ _ _ _ sets represent the number of groups, and reps represents the number of times of each group. Change the data according to the schedule during training. The eighth week and 16 weeks must be fully rested, especially 16 weeks can't play ball or do lower limb training, which is mentioned in the book. The names of each movement are arranged in the order of your training, and the order from left to right is the order of your training. _ _ _ _ _ _ _ Take a rest for three weeks after the first16th week (you can play as much as you like, preferably at least three times a week to keep your legs moving). If you rest for a month, you will have to receive advanced training in air alert. The advanced training method of air alert, I take Monday of the first week as an example to explain; Advanced air alert does not practice squat, one-legged jump and calf lift (refer to items 2 and 6). There are five cycles of practice every day, and the training content of each cycle is the same, but it is repeated five times. So we just need to figure out what we need to practice in 1 cycle, repeat it for 5 times, and your training will be over. Remember, only you can rest for 2-3 minutes between cycles, 1-2 minutes when you jump, and you can't rest at other times. (Mainly because there is only one set of other movements) The following is the training content of each cycle: first, warm up (as I mentioned above), then start practicing stride (the third item in the previous training plan, the number of steps) 15 times, only one set, and then practice leap, each group 15 jump, 3 jump. Then practice burnout (commonly known as tiptoe jumping), then practice jumping, then practice burnout, and then practice push-ups. After that, you complete a cycle, rest for 2-3 minutes, do it again (that is, do another cycle), repeat a cycle five times, and you have completed today's training. Therefore, the advanced training amount of air police is the same three days a week, and the odd weeks are 1, 3, 5. Practice even weeks on Tuesday, Wednesday and Thursday, and just stick to it for six weeks.

I hope I can help you, adopt it and give you a good evaluation.