How to improve explosiveness in basketball

Some people may practice jumping repeatedly for many years, but their jumping ability has never exceeded 50 centimeters. For people who play basketball, jumping ability is also a very important physical explosive ability. Some people may be able to jump to about one meter when their body is at its peak, but it only lasts for a short time. As they age, their jumping ability will begin to decline. Here are some training methods for explosive jumping power when playing basketball.

Practice "squats" for 3 years, holding a 10-kilogram dumbbell in each hand to do squat exercises, squat until your buttocks touch your heels, and your heels are slightly off the ground, do 100 to 1000 times, practice once a day, and you need to persist for about three years.

Nearing the first anniversary of the practice, his jumping speed was very fast, and he could often grab rebounds from behind others. His average bounce was about 70cm, and he had good continuous jumping ability. When he grabbed rebounds, he basically touched the ball above the rim.

In the 2nd to 4th year of practicing "Heel Raises", I did calf exercises, also holding two 10kg dumbbells, and doing quick heel raises, 100 to 200 times each time, once a day, for two years; Results: The absolute height of my jump increased, my running and jumping abilities improved rapidly, and I could reach 3.30 meters in a sprint jump.

The 3rd to 5th year of practicing "explosive power" is a combination of running-up and taking-off exercises. It is also the first time to move away from pure strength training and join the training stage for the purpose of competition. For the running practice, increase the speed as much as possible within eight steps, and make the stride as long as possible; for the jumping practice, release the power from the soles of the feet instantly at high speed; Results: The height of the standing jump with both feet has slightly declined because of the omission of squats, but the running touch height has reached more than 3.40 meters, and can reach 3.47 meters when in good condition.

In fact, the basis for practicing explosive jumping ability is squat exercises, especially for basketball players at the center or power forward position, it is very necessary to do explosive jumping exercises. During the practice process, you can have professional coaches to guide you, which will make the practice more efficient. When practicing jumping explosive power, you should stagger the squat exercises. For example, after practicing 15 to 20 sets of squats, rest for about half an hour before starting to practice jumping.