1. lift heel training, 10 times in a group, do 3 groups.

2. Squat, 10 times in a group, and do 3 groups.

3. Jump on one leg, one group 10 times, and do 3 groups on each leg.

4. Jump up the steps in the low box. This kind of training method tests your calf strength and trains your jumping ability by jumping fast.

5. Ordinary jumps must not be made into low-box jumps. The meaning of the latter is to exercise the calf, while the ordinary jumping step is to exercise the maximum jumping force under asymmetric stress.

6. High-frame jumping steps: The significance is to improve the trainer's hip flexion ability and let you learn to use the strength of your hips to do something.

7. Jump vertically, touch the height, jump with arrow, jump with arrow, jump with side load, and so on.