1) Jump high, play fast, get up fast and finish fast! Starting again is faster than others, so it is more suitable for rebounding!
Effective method: draw skipping rope and rabbits two or three times a day. Every time 10 minutes!
Rabbit jump: kneel down, behind your hands, touch the ground on your toes, and jump with your heels up!
2) High jump in the sky: used for backward shooting! Do the action in the air, but the rebound is not very practical!
Effective methods: leapfrog, walk on tiptoe when walking, and raise your heels! Practice for about half an hour every day!
This can practice the strength on the ankle. While practicing the strength of feet and legs, you should also do push-ups and sit-ups to practice the strength of abdominal muscles and waist. 3) Take off at the basket and touch the backboard! Jump in the same place 10 times/group ~ it is required to jump once every time, and the second jump should follow ~ there can be no gap or delay! Jump a group of low dives for 50 meters and sprint with all your strength! Do this for more than 10 groups, twice a day in the afternoon! In the meantime, you don't need to tie any weight-bearing items on your calf! I started to tie sandbags on the fifth day after getting used to this practice method. From light weight to heavy weight, 3KG4KG can tie sandbags and continue to practice take-off and touch the board in situ according to the morning and afternoon time periods! The practice method remains the same: 10 in a group, 10 in a group once! 1 week, sandbags should be tied in the last 2 days ~ you can jump without weight in the remaining 5 days! The second week, the first five days to tie sandbags! In the last two days, you unload sandbags! You will find that your bounce has improved! Of course, this is only the quickest way to get results! To achieve the maximum jumping ability, we must continue to carry out weight-bearing exercises! Besides taking a shower and sleeping, you'd better tie sandbags on your feet! You use my method to practice, and you must touch the backboard without load for the first five times; You must hit the backboard at the first jump of the load! Considering the hard training, it is understandable that you can't touch it! The first two weeks of training may be very hard! But you will feel more relaxed in the next two weeks! Touch the board and practice jumping! Acceleration and explosiveness of sprint training! This method will be very hard, and the first week of training to tie sandbags may cramp! I hope that the landlord will properly stretch the leg ligament before exercise to prevent injury! At the same time, pay attention to diet, do not eat junk food, spicy food, high-calorie food, and eat more food from protein;
Keep quoting milk, eggs and beans every day. Remember to eat more vegetables, which is very important! Exercise every day will have obvious effect! If it is helpful to the landlord, I still hope to adopt it. Thank you very much.