Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability. ?

As for the weight, number of groups, times and action specifications of each exercise, the principle is:

High-intensity training should be carried out at least twice a week, but not more than four times, giving the body time to recover excessively, but it should be carried out all the year round without interruption. ?

The above three exercises are best arranged in each class. ?

Attention should be paid to the technical action norms of high-intensity training, and no fooling around. ?

Small strength training refers to the use of various comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density. ?

Jumping ability is the comprehensive embodiment of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility. So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed. ?

Strength training is best arranged and guided by a physical training coach. ? If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load.

Speed training is also an important aspect of improving jumping ability. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh. ?