(1) Long-term practice of thigh explosive force.
Squat with a load, I'll carry a barbell here. Legs should be shoulder-width apart, toes should be forward, and trunk should be straight and not bent after standing. When I look from the side, my trunk should be a crescent shape, slightly arched behind me.
Pay attention to several questions when doing this exercise.
① When squatting, the knee joint should be forward and not everted.
(2) when squatting, slowly squat at first. When squatting to the level of the thigh and the ground, don't control the squatting speed, let the body fall naturally, use the joints and muscles of the thigh to make the body bounce quickly, and lift the barbell on the inside of the thigh at the moment of bouncing. This is the key. If you don't feel quick bounce after squatting, it's useless to practice.
⑵ Exercise of calf explosive force.
Lift heel practices. There are two kinds of exercises.
① One-leg heel lifting exercise.
Find the steps, stand on one foot, and only let the forefoot stand on the edge of the steps. Keep your balance with your hands, but don't use force. Then one leg moves up and down to lift the heel.
② Weight-bearing lift heel exercise.
The weight here also refers to barbells. The action is basically the same as the above one-legged heel lift exercise. The difference is that there is not one foot here, but two feet. Please pay attention to this exercise method. When doing sports, two people should be around to protect you, so as to ensure your balance and safety.
We should also pay attention to these two exercises. When the body drops to the bottom, the calf should exert its strength, and at this time, it should also feel bouncing.
2. Practice of jumping action
The practice of jumping is very important. It can teach you how to jump higher. At the same time, it can teach you how to protect yourself while jumping higher.
(1) take-off action
① Run-up and take-off.
The division of labor between the two legs of run-up take-off is different. One leg is a take-off leg and the other is a swinging leg. At the end of the run-up, when the take-off is about to take off, the take-off leg pushes the ground hard and the swinging leg lifts the knee hard, that is, the arms swing upward hard.
② Take off in situ
Legs are shoulder width apart, toes and knees are forward, first squat down, then stare hard with your legs, that is, your arms should swing up.
(2) Landing buffer
Buffer after landing is very important. If the buffer is not good, it is easy to shock the soles of the feet, ankles and knees. Many excellent young basketball players in China quit their sports career early because of incurable injuries caused by poor cushioning.
(1) foot pad
When landing, try to avoid landing with your whole foot. First, the forefoot should touch the ground, and then the foot should be forced. This can avoid ankle injury.
② Knee pad
When the foot touches the ground, the knee joint bends to make the body squat, and the thigh controls the body hard, but not too hard. This can avoid the shock injury of the knee joint.
③ Lumbar pad
When the foot touches the ground, the waist tightens and bends slightly. This can avoid the impact injury to the spine.
Neither thigh strength nor calf strength can be done every day. If you do it with great intensity and are exhausted every time, do it 1 twice or three times a week.
Next, let me talk about strength.
1. The weight of each barbell is the best, and 2/3 of the maximum weight you can carry is the best. The number of barbells should be just used up after completing 6 groups.
2. If you haven't finished running a group, do 10 high jump or group jump immediately, and then run for about 30 meters.
Arm exercise: you can practice explosive push-ups and high-five push-ups, and you can also practice barbelling quickly if you have the conditions.