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.

Half squat jump

Item 2: Lift the heel.

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.

Lift your toes (heels)

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.

Jumping steps

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.

Vertical jump

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.

Tiptoe jump

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 at 15,1-kloc-0/4 should jump at 8- 13 cm, 15 should try your best to jump.