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, half squatting? Position, 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.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
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.
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.
Good luck, future sports star!
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Modern basketball has shown a pattern of high-altitude competition, which is more intense and the competition between strength and speed is increasingly prominent. Whoever can get the advantage of high altitude will be able to take the initiative in the competition. The advantage of high altitude depends on the height of athletes, and excellent jumping ability is the key to compete for space advantage. Jumping ability is one of the important physical qualities of basketball players. It is not only a necessary condition for basketball to compete for space advantage, but also the basis for mastering all kinds of difficult aerial movements.
Compared with the top teams in the world, the height of basketball players in China is relatively short. Therefore, in world-class competitions, it is necessary to rely on good jumping ability to make up for the gap in spatial competitiveness caused by insufficient height.
How to improve the jumping ability is an important topic we are facing. The purpose of this paper is to analyze the bouncing characteristics of basketball players and the training principles to improve their bouncing ability, and put forward the training methods to improve their bouncing ability, so as to provide some meaningful references for training.
1 Analysis of Basketball Players' Bouncing Characteristics
Due to the characteristics of basketball, basketball players show their own characteristics in jumping ability, the biggest feature of which is to reflect the strength quality to a great extent, especially the development level of explosive power. The different jumping movements in basketball games show different requirements for the technical structure of jumping. The bouncing characteristics of basketball players must be fully considered when determining the content of bouncing training and selecting the content and method of training.
According to incomplete statistics, athletes need to jump 120 ~ 140 times every basketball game and run 4000 ~ 5000 meters quickly. Under the condition of competition, athletes mainly embody two characteristics in jumping, namely randomness and diversity.
Randomness: The conditions of basketball competition require athletes to jump high, fast and continuously, stay in the air for a long time, and change their aerial movements under various circumstances.
Diversity: There are various take-off modes, including single, double-footed take-off and in-situ double-footed take-off, including almost all take-off modes.
According to these characteristics, the preparation posture of basketball players before take-off should not only keep the knee joint properly bent as far as possible, but also make the ankle joint angle smaller, and the hind leg muscles are elongated due to the substantial flexion of the ankle joint, that is, the calf leans forward.
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Problems that should be paid attention to in developing strength:
(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.
(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.
(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.
(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.
Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.
How to improve your jumping ability?
How to improve the jumping ability? This is a cliche. When discussing this issue, we must break through the misunderstanding of race, and we can't be confused by the "racial theory" advocated by some so-called authorities. The theory that black people are born to jump is untenable. Otherwise, how can we explain the world records of famous high jumpers Zheng, Ni and Zhu Jianhua in China? Of course, I don't deny the importance of congenital conditions, but hard and scientific training the day after tomorrow is more important!
I want to talk about my personal experience and experience.
First, jumping ability is a comprehensive manifestation 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.
Second, 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. There are three typical and commonly used:
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:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of 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.
Thirdly, speed training is also an important aspect to improve the 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.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.