Sports physiology research shows that the activation or supplement order of sports units is fixed. This means that slow-moving units are first used for low-intensity training. As the intensity increases, more power needs to be output to join fast-moving units. Low-intensity muscle contraction gives priority to smaller and slower motor units. Therefore, in order to ensure the maximum activation and recruitment of fast-moving units, training must have high intensity.
From the physiological point of view, although moderate and small load training can make muscles contract rapidly and develop explosive force, the intensity of stimulation transmitted to the central nervous system may not be enough to induce nerve impulses with high enough frequency to activate all motor units. However, during the maximum load exercise, the motor center of the cerebral cortex sends out strong and concentrated high-frequency pulses. This impulse can not only mobilize the slow muscle fibers with low excitability, but also mobilize some fast muscle fibers with high excitability, thus making use of most muscle fibers of limbs to participate in the work, and preparing powerful dynamic potential energy for the development of explosive force. Although there is no fast movement speed in the maximum load strength exercise, it shows very fast movement speed and good explosive effect in the explosive force test immediately after exercise. Because the trace effect of cerebral cortex did not completely disappear when the maximum load was applied, although the load during explosive force test was very small, the applied colloid could still keep most muscle fibers working. The proportion of fast muscle participating in work and the ratio of strength/resistance greatly exceed the working state of muscle after medium and small load exercise and unarmed exercise. For example, after throwing with great strength or heavy equipment, the thrower immediately practices with light equipment, and the effect is particularly obvious. Therefore, after heavy load training, the explosive force I training effect that can't be compared with that after small and medium load training and unarmed training is produced immediately.
Although the effect of heavy load training is better than that of medium and small load and unarmed exercise, it does not mean that heavy load can develop explosive power well. Because the practice of high load force itself can't produce fast action speed in practice, it is not suitable for establishing fast action stereotype. Long-term simple heavy-load exercise can not only improve the explosive force, but also affect the speed of exertion, resulting in rigid and slow movements. Practice shows that only the combination of maximum load exercise and fastest speed can give full play to muscle explosive force. After a group of maximum load strength exercises, one or several times of the fastest exercise with medium and small load and then several times of fast unarmed exercises will make the human body feel very light, and the movement speed in the light load exercise is much faster than that in the ordinary unarmed exercise, which is called "super speed". According to the physiological mechanism of explosive force, the combination exercise of explosive force with "maximum load and maximum speed" will produce unexpected best training effect. The main function of maximum strength exercise is to stimulate the best excited state of motor central nerve, connect all necessary motor nerve pathways, mobilize as many muscle fibers as possible, and make the human body explosive and powerful "potential energy". The rapid movement of medium and small loads is to transform the "neuromuscular potential energy" mobilized by the former into explosive kinetic energy. After several rapid unarmed movements, the mobilized "neuromuscular potential energy" becomes unstoppable explosive kinetic energy. Maximum load, medium and small load fast training, plus fast unarmed training, are indispensable in the explosive force training combination. Otherwise, the dynamic stereotype of rapid explosive force cannot be established.
In explosive force training, the speed of completing the action is very important. If the movement is slow and deformed in practice, the load should be reduced or the practice should be stopped (see table 1).
Sports parameters of explosive force combination training
Number of load intensity groups, intermittent repetition times of each group (minutes)
85-90% 4 1-3 4-5
70% 3-5 1-5 3-5
From the perspective of exercise physiology, explosive power is closely related to innervation, muscle load and muscle contraction; From the point of view of sports training, explosive force is closely related to practice mode, practice load, practice speed and practice skills (rationality and coordination of completing movements). In the process of explosive force training, the training plan should be arranged reasonably according to the different training items in order to obtain the maximum explosive force training effect.
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:
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.
At your request, I give one or several methods:
1 Training Course on Quickly Improving Jumping Ability 1
Training course to improve jumping ability quickly
The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
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: Heel lift (Heel lift)
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 the heel 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.
1: load-bearing heel lifting, as the name implies, is a combination of personal ability and lifting heavy objects on tiptoe, with 20 in the first two groups and 25-30 in the last group! ! ! ! It will explode when you go up to lift the heel, lift it quickly, set it at the highest point 1~2 seconds, and then slowly fall. Can't put it down at once! ! !
2. Jump on the beach. I have a friend who practices swimming in the provincial team. He doesn't train well and is often punished by the coach for jumping on his back. After a while, we played together and asked him if he could deduct it. He said he didn't know, so he went up and tried it. I have a visual inspection, at least the height is 3.35! ! ! ! He jumped onto the concrete floor. If he is in the sand, his calf should bear twice the force of the concrete floor. 30 in each group! ! ! On the flat ground, one group goes back and forth for 30 meters, making three groups! ! !
3, squat with weight, according to personal ability, lift barbells, do squats, like to lift heels, rise and fall quickly, one thing to say is that the waist must be straight! ! ! The thigh muscles are sore after finishing! ! ! ! The first two groups have 10, and the third group has 13~ 15! If you can't move, pay attention to safety! ! Do your best! ! !
4. Pull the achilles tendon to find a step, stand on tiptoe, push it up like a heel, and then slowly fall. When falling, the heel must touch the ground as much as possible, so there are 20 in each group and make three groups! ! ! !
5, practice waist and abdomen, the abdomen is sit-ups, get up and slow down, 20 in each group, three groups! ! ! Waist, to get help, first put the whole waist down on the bed and let friends or family hold it down, so that the whole upper body will fly, then let the head land, suddenly lift to the highest point and stop 1~2 seconds, and then slowly fall, 20 in each group, 3 groups!
This is some of my previous experience in practicing bouncing with my friends! ! ! Stick to it and you can deduct it after 3 months! ! ! !
Practice endurance, physical strength and jumping ability
According to (World Science and Technology Translation), American fitness experts believe that fitness activities should include:
1. Exercise to enhance endurance
Exercise rhythmically for 30 minutes, take a deep breath evenly with half your strength, and control your pulse at 1 min, 100- 130 times. Alternative exercise methods: walking, jogging, cycling, climbing stairs, dancing.
Effect: It helps you to lose excess weight quickly, because a special substance will be produced in your body during exercise, which will participate in the decomposition of fat; Reduce the risk of stroke and infarction to zero and strengthen the heart, blood vessels and respiratory system; Promote the reduction of cholesterol content and blood pressure in blood, and make blood circulation tend to be normal; Relieve mental tension and stress; Improve work pressure.
2. Exercise to enhance physical strength
You can't change the number of muscles if you do exercises just to improve your endurance. Once you stop practicing, the weight you lose will rebound. Therefore, you need to do exercise to enhance your physical strength. The exercise methods you can choose are: dumbbell, weight-bearing squat, pull-ups, exercisers and so on to enhance your physical strength.
Effect: you can control your weight; Promote the balanced development of the body; Muscle fitness, not easy to aging; Strengthen the skeletal system.
3. Exercises to enhance jumping ability
Practice completely freely. Don't let the joints rust and don't let the muscles lose their elasticity. Especially those who lack exercise in daily life need this kind of exercise more. Alternative exercise methods: various stretching exercises, all-round bending, dancing, yoga.
Effect: prevent headache, chronic back pain and neck pain caused by muscle tension; Reduce the risk of dislocation and sprain; Helps to quickly eliminate tension and delay aging.
Iverson can be said to be one of the peaks of basketball personal skills (there are many different types of basketball technical peaks in NBA, such as Jordan and Jabbar). The overall characteristics of this peak are mainly reflected in the word "fast". Quickly break through the first two steps; Shooting is fast; Fast break, layup, run-up and take-off. Coupled with the extraordinary running ability and jumping ability, Iverson has formed the basic technical characteristics.
Everyone can see Iverson's "fast", but why can he be so fast? Maybe everyone is not clear. basketball
Of course, technical speed must be based on a certain absolute speed, but this is not an absolute factor. 1 1 sec There are many people who can reach 1 1 sec (it is estimated that Iverson's 100m speed is about 1 1 sec), but only he can achieve Iverson's "fast" basketball skills! Moreover, basketball doesn't need a real speed of 100 meters, but a few meters to a dozen meters is enough. This paper analyzes several basic factors of his "fast" skills, hoping to help young people who are interested in becoming excellent basketball forwards.
First, the first two steps of the breakthrough should be fast: the breakthrough should be fast, and the preparation for the start before the breakthrough is extremely important. The main point of action is that the first one is "relax the waist and fully lean forward", which is similar to the start of sprint. "Waist relaxation" is very important and the key to getting started quickly! Did you notice what happened before Iverson broke through? He can do "the waist is very relaxed". Many players always hold all their strength before a breakthrough, but they don't know how to fully relax before a breakthrough! The second is the fake action before the breakthrough. The fake action before the breakthrough has two functions, one is to deceive the other side and create space for the breakthrough. Another more important role is to provide reaction force (or driving force) for rapid breakthrough. Only a fake action that gives full play to both functions can be successful. Often some players only know the first function of the fake action, but ignore the more important second function, so the breakthrough technology is greatly discounted (seriously think about it, does your fake action have a second function? )。 The completion of a high-quality rapid breakthrough must be based on a correct start and a high-quality fake action. There is a fake action, the essence of which is shooting preparation. Players with accurate peripheral shooting often don't need other fake moves. As long as they get ready for shooting immediately after receiving the ball, and his preparation for shooting can be combined with the preparation for starting before the breakthrough, high-quality passing can be achieved. Therefore, "throwing" and "jumping" are two important and interdependent techniques that protect each other in basketball personal skills. Players with only one skill are easy to defend. Domestic pitchers often can't "suddenly" and it is difficult to play in important games. Iverson's most troublesome thing is that he can "shoot" and "jump", which is very difficult to defend. Fortunately, his shooting is not very stable, otherwise it will be more difficult to prevent (similarly, Miller is also lucky that his breakthrough is not strong, otherwise it will be the same. This may be that the world is not perfect.
Second, the shot is fast: there are two kinds of jumps, one is to jump fast and the other is to jump high. Jumping fast is not the same as jumping high. Of course, from the point of view of physical mechanics, if the height of objects from the ground is the same and the initial velocity is the same, there is no difference between speed and speed. However, the "fast jump" in basketball technology is not the initial speed of the body off the ground, but the "short preparation time for completing the take-off". Everyone prepares to take off at the same time. Whoever "completes the preparation process of taking off in a short time" will "jump fast". From the perspective of biomechanics, people with good thigh strength can jump high and those with good calf strength can jump fast. Because the use of calf strength "completed the preparation process of take-off in a short time." Therefore, people who want to "jump fast" must pay attention to the strength of their calves, soles and arches. You know, "jumping high" is far less important to a small player than "jumping fast" because Iverson is only 180cm, and the big man who jumps higher than 2 meters has an advantage, but jumping fast is of great significance. Francis is off the ground 120cm, which may be better than Iverson, but he doesn't jump as fast as Iverson. So Iverson is more difficult to defend. Iverson's sudden take-off shot is completed very quickly, and often the defender has already shot before he can react. This is of course related to his light weight, but his excellent calf jumping ability is also an important factor.
Third, fast break layup: Iverson's layup includes fast run-up and fast take-off. In fact, what I personally appreciate most is Iverson's layup technique. Height 180cm, it is really amazing to make such a chic layup in an NBA game with a mountain of strength and a forest of height. When I was young, I was also good at fast break layups, and I was also famous among the surrounding "hillbilly" fans, so I was no stranger to layups. When I watch the game, I consciously estimate that there are few accidents when players make layups. However, when watching Iverson's layup, I often find that he can complete the layup process in an unexpected way, and it is really rare that he can do it beautifully without affectation (I don't appreciate those over-affected layups and dunks that are purely for show). So I pay great attention to the analysis of Iverson's layup technique and compare it with my own experience. The average person's layup is always a run-up like the high jump: a big step is followed by a small step before the layup. The body has obvious run-up fluctuation and deceleration, which creates the basic conditions for the defender to block the cover reasonably. A calm defender can easily judge his flight time and route, and also has time to block his last step. If height and bounce have certain advantages, a "hot pot" will be formed. Therefore, a small fast layup master must first break this layup rule, so that the defender can't judge his layup time and route, and never leave the defender with time to block. The layup was completed before the tall guard could react. Iverson did a beautiful job. Careful observation of Iverson's layup process will reveal that his run-up has no "run-up fluctuation and deceleration" (similar to long jump), and the quick run-up immediately vacated the layup. Almost all the defenders are still trying their best to follow his fast movement, and he has already made a layup in the air. In addition, this kind of layup is similar to the long jump. The sky is not necessarily high, but it must be far enough. Tall players have absolute height, but not necessarily far, so there is nothing they can do about Iverson's layup. One thing to pay full attention to here is the advantage of "far" layup. The short man's quick layup should not be far from the weight! I once talked to a fast layup player who is only 177cm tall. His 100-meter speed is about 1 1.3 seconds, and he once joined the provincial professional team in the 1970s. His main technical feature is that he can make a high-speed layup under the defense of players much taller than him, and his movements are generous and unobtrusive, "spreading his wings like a proud swallow" (commented by a senior coach). Once, he told me that his layup point was that his flying point was at the top of the arc of the free throw! So far? I didn't believe it at first, but it is true after careful observation (don't think that Jordan's dunk flying point is only on the free throw line to deny the introduction here. The difference between dunk and layup is that the height is at least 50cm and the distance is at least 80cm. My physical condition is not as good as his, and the speed of 100 meters is only about 12 second. Under his instructions, I tried my best to adjust my flying point and be able to fly near the service line to make a layup. And the effect is very good, which is why I have layup skills. My experience in teaching students has never been conservative, but few people can understand it, probably because of poor material. If a good young scholar has mastered it, it is also my wish to publish it online.
Fast, high and far are difficult to achieve in the layup. Players must have comprehensive jumping ability, speed and sufficient technical awareness at the same time (comprehensive jumping ability refers to "jumping fast" and "jumping high" as analyzed above). Observing Iverson's layup, it is not difficult to find that although he can dunk easily with one hand, he seldom uses it (I have only seen it once). You can't see the height when you make a layup. The most rare thing is that you never show off. Simple layup, safe score. Obviously, Iverson's playing style is much simpler than his 1 1 tattoo. This is also the most valuable place.
Of course, Iverson's personal skills tend to be perfect, but it is difficult to play without his excellent running ability. As for the way he handled the ball on the court, I don't really appreciate it. But this is another issue, and I don't want to discuss it.
Methods and misunderstandings of practicing bouncing
Jumping high depends mainly on the explosive force and strength of calf muscles. So that is to say, the underdeveloped calf is the key to bounce.
Myth: There are many ways to increase bounce, such as leapfrog, standing posture and so on. You can practice by yourself. You can jump 20 frog jumps or stand 10 minutes. The next day, you can see whether the thigh is sour or not, and the calf is sour or not. I tried it myself, and I didn't feel anything in my calf the next day. So, these exercises are just to exercise my thigh muscles.
Methods: I think these methods are very effective.
Toe on the stairs (thick book, threshold, etc. ), the heel is suspended, and then the toes exert force to make the body move up and down. Do it about 50 times, and you'll feel your calf jump tight. Then do 10. Take a break for a few hours before you do it. This method is not tiring, it can be used anywhere. Very good!
Additional methods of practicing calf explosive force: take off from 1 m and land, and jump up quickly after landing.