I recommend a training method for you.

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, squat down to the position of 1/4 and put your 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! ! ! :003:

Item 2: stand on tiptoe (lift heels): 005:

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 your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Item 3: Step: 006:

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.

Item 4: vertical jump: 0 16:

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. ...

Item 5: Tiptoe jump: 00 1:

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.

Item 6: Squat Jump: 008:

This is only practiced on Wednesday.

1. Stand with a basketball in your arms.

2. Squat down (half squat), look forward, keep your back straight, lift your toes, and keep your thighs at 90 degrees.

3. Jump to 8- 13 cm, and be sure to keep the posture of the second step.

4. Landing and closing ...

5. If you want to jump below 15,1-kloc-0/4 needs to jump below 8- 13 cm, and you need to do your best to jump high.