The method of training bounce:

One-legged stride jump

This exercise method can improve the strength of legs and ankles. First support with one leg, then jump forward with the other leg to the maximum extent, stop at about 20 meters, and jump with the other leg. When doing this exercise, you should pay attention to the choice of venue, try to practice on the lawn or plastic track (this venue will protect your friends' knees), and pay attention to protecting your knees and ankles to prevent sprains.

Squat up straight legs and abdomen in situ.

This exercise method can not only enhance the explosive power of legs and ankle strength, but also practice the coordination of lower limbs. First, squat down in the same place, then jump up as much as possible. When jumping up, tuck in your abdomen and put your legs together. Take 10 times as a group. After each group is finished, have a full rest and practice repeatedly. When doing this action, you should pay attention to the quick take-off and try to raise your height.

Half-squat lateral frog leaping

This kind of practice method can have the effect of "squatting straight legs and abdomen". When doing this action, first, both sides hold their backs tightly, keep a semi-squat posture, leap 5 meters to one side of their bodies, and then jump backwards, five times in a group. After each group is finished, have a full rest and practice repeatedly. When practicing, the lateral jump should be as large as possible, and the connection action should be kept fast and coordinated.

Bearing exercise

Players with heavy objects on their backs or light weights on their backs should be marked at a distance of about 6- 10 meters. Before one marker, he ran to another marker in a crossed way, and then ran back in a sliding way after his hand touched another marker. In half a minute, each group practices repeatedly after having a full rest. Can enhance the strength and coordination of lower limbs.