What is the best way to improve your jumping ability?

People who like to play basketball all desire to have very good jumping ability, which will give them an advantage when playing basketball. Especially young people, who are very competitive and like to jump very high on the basketball court. In addition, for those professional basketball players, jumping ability is a basic requirement. There are many factors that affect jumping ability. If you are not satisfied with your jumping ability, you can try the following training methods.

The best way to practice jumping ability:

One thing must be emphasized before starting formal teaching. When practicing jumping, you must pay attention to protecting your knees, because the knees may be the most injured when practicing jumping.

How to protect your knees?

First, you need a pair of basketball shoes. Nowadays, both domestic and foreign basketball shoes have good shock-absorbing and cushioning capabilities, which is self-evident for the protection of the knees.

Second, try not to practice jumping on concrete. You can practice jumping on a rubber field or grass field, which has better cushioning properties.

Third, do warm-up exercises. No matter what sport you play, a proper warm-up can greatly reduce your chances of injury. For warm-up methods, please refer to the off-ball warm-up training in this article.

Warming up before a game

Fourth, wear knee pads. Knee pads can reduce the chance of injury.

The following is a formal introduction to the training method of jumping

The first exercise is to raise your heels. This exercise is mainly to improve the strength of your calf muscles. Do 3 sets of 10 times.

The second exercise is squats, 10 times a set, do 3 sets

The third exercise is single-leg jumping, 10 times a set, 3 sets for each leg

The fourth exercise is to lift your legs and jump on one leg, 10 times a set, 3 sets for each leg

The fifth exercise is double leg jump, 10 times a set, do 3 sets

The sixth exercise is to lift your legs and jump, 10 times a set, do 3 sets

Half squat jump ① At the beginning, half squat to the 1/4 position, place your hands in front of you, ② jump up at least 20cm to 25cm off the ground. (If you find it easy, you can jump to 25cm-30cm). When in the air, keep your hands behind you. When you land, complete one rep. Next, just repeat the above steps.

Toe raises (heel raises) ① First, find a step or a book to prop your feet up, then place only your toes on it, without your heels touching the ground or propping them up ② Lift your toes to the highest point ③ Then slowly put them down to complete one time.

Steps ① Find a chair and put one foot on it at 90 degrees ② Jump as hard as you can, change feet in the air, and put them back on the chair ③ Repeat 2, put the original jumping foot back on the chair and complete another jump.