Weight-bearing exercises:
1. Run in situ-carry barbells on your shoulders. The weight of barbell is 40%-50% of the maximum weight I can bear. When running, try to raise the thigh so that the thigh surface is perpendicular to the trunk, forming a 90-degree angle. The repetition frequency is 15-20 times.
2. Support the exchange of legs-hold dumbbells or shoulder barbells, and the weight of barbells should not be too heavy. Choose a step 30cm high, with one leg above and one leg below. When supporting the jump, try to keep the thigh straight, stay for a few seconds and change the other leg. The repetition frequency is 10- 15.
3, straight leg jump-shoulder barbell, barbell weight is 40% of the maximum weight I can bear. Legs as straight as possible, ankles extended, jumping up and down as fast and as high as possible. The repetition frequency is 15-20 times.
4, half squat jump-shoulder barbell, the weight of barbell is 50% of the maximum weight I can bear. The knee joint bends nearly 90 degrees during the half squat jump, and the number of repetitions is 8- 10.
5, one-legged jump-holding a dumbbell to do a 25 -30-meter one-legged jump, when jumping, the thighs are closed as much as possible, and a "squat" action is made at the moment of landing.
Deep jump exercise
Jump depth, as the name implies, refers to the action process of jumping from one height to another (both legs can be used). When doing the following exercises, you should pay attention to taking off quickly after landing. Whether you land on your feet or one foot, you should be elastic and do a "scraping" action.
Unlike the exercises introduced earlier, you don't need to bear weight when doing deep jump exercises. But it is also important that the ground should be "soft" when practicing. The ground should play a "buffer" role. In short, try to avoid doing deep diving directly on the concrete floor.
1. Jump with both feet-choose a height of about 80cm, which can be a jumping box or a stool, and put a railing at a distance of 1 m from the jumping box. Practitioners stand on it and jump down. When their feet touch the ground, they try to jump over the railing as fast as possible. With the improvement of the exerciser's leg strength, the hurdle can be enlarged and the height can be increased, which varies from person to person. In addition, after jumping from a height, you can catch continuous frog jumps.
2. Jump on one leg-choose a height of about 80 cm, jump box or stool, and the practitioner can stand on it and jump down. As soon as his foot touches the ground, he can jump over the fence with one foot or jump with one foot.
After a period of weight-bearing and deep diving practice, leg strength and explosive power will be greatly improved. However, it is still necessary to remember the principle of moderation, explosive training should be controlled at about 3 times a week, and muscles should be relaxed and recovered after each training to achieve the training goal.