I practiced jumping for four years and tried different methods. Personally, I am very satisfied with the result.

My straight arm touches the ground at a height of 2.45 meters.

1, practice "squatting" in grade one to grade three, and hold 10 kg dumbbells in both hands for squat practice until the buttocks touch the heel and the heel slightly leaves the ground, with the frequency of 100~ 1000 once a day for three years;

Results: It was near the first anniversary after starting practice, and the flying speed was very fast. I often picked up the backboard behind others, with an average bounce of about 70cm. Your ability to take off continuously is very good, and you almost touch the ball above the basket.

2. Sophomore to freshman practice "heel lifting", that is, calf exercise, which is also holding two dumbbells of 10 kg and lifting heels quickly, 100~200 once a day for two years;

Results: The absolute height of jumping increased and the ability of running and jumping improved rapidly. The jump can reach 3.30 meters, but the height of the take-off with both feet has basically not changed.

3. It is the first time to practice "long jump" from freshman to junior, that is, to combine run-up and take-off exercises, and to join the training stage for the purpose of competition for the first time. Run-up practice, increase the speed as much as possible in eight steps and widen the stride as much as possible; Take-off exercises to release strength from the soles of feet at high speed;

Results: In situ, the take-off height of both feet decreased slightly, because the squat was abandoned, but the touchdown height of the run-up reached more than 3.40 meters, and it reached 3.47 meters when it was in good condition.

Summary: Squat is the foundation and a compulsory exercise for the position of center and power forward. If you play small forward or guard, don't practice too much, because the thigh muscles will become a burden when playing basketball (I feel deeply when dragging the muscular thigh to dribble through); Heel-lifting exercises are very effective, suitable for small forwards and defenders, and have a very obvious effect on changing direction, accelerating and other actions to get rid of defenders (just because calf strength is more secret than thigh strength, it is impossible for ordinary people to react more than one meter in one step); Explosiveness exercises must be practiced, and then the thighs are strong. Without the assistance of explosiveness exercises, the individual jumping potential can only play 60%.

Practicing squat can provide support for your inside confrontation, and solid waist and leg muscles can make you fight against a center who is taller than yourself;

Practicing heel lifting can provide elegance for your three-step layup, and I also practiced heel lifting to dunk successfully;

Practicing explosive power can improve physical fitness by several grades. When you are in the palace, you will find that you can easily get rid of the opponent's defender after five steps (a good fast break, like a good rebound, can make the opponent surrender early).

Remember, don't practice too much. Strong jumping ability is enviable, but the sequelae are likely to make you miserable.

In addition, excessive exercise will lead to the wear of legs and gait joints, and even lead to the loss of soft tissue protection function, and direct friction of bone tissue will cause pain; Or the explosive force is too strong to cause ligament strain and bone tissue dislocation.

Carter, Weber Tudou, Saboniz (a non-American high center who once jumped from the free throw line) and so on. Let Superman's explosive force destroy his knee or ankle.

So, don't push yourself too hard, step by step.

Write a small proposal that varies from person to person:

Squat: once every three days, four groups each time, the maximum negative weight of each group is 60%~70%, and each group 10~ 15 times (basically, the whole person is weak after squatting);

Heel lift: twice a week, staggered with squat. First, lift heel warms up 20-50 times without load, then lift heel 60%-70% of the maximum negative weight, three groups at a time, each group 15-30 times, and finally bounces without load. After each take-off, bow and abdomen in the air, touch the chest and thighs as much as possible, and then resume as ligament relaxation exercises before landing.

Explosive power: twice a week, alternating with squats, strides and eight steps, roughly calculate the distance and time rhythm of each time, and strive to break through their own historical records every month. After half a year, you will find that the distance of the first three steps under the same rhythm has increased by nearly 0.5 times compared with the past. This is the difference in physical quality of a grade. Congratulations!