How to do upper body strength training in basketball

Speaking of basketball, I believe many male friends care about it. We often see many boys playing basketball on the playground. Some of these men are very good at playing football, but some are not. In fact, when it comes to basketball skills, it has little to do with height. The most important thing is to find the trick. All parts of the body must exert strength, especially the upper limbs must have sufficient strength. How to do upper body strength training for basketball?

Simple: 50 frog jumps and 200 short ropes per day

Complex: Training tutorial to improve jumping ability

The most famous vertical jump training program in the United States is expected to improve vertical jump ability by more than 20 to 30 centimeters. The training process is very hard and the whole process takes 15 weeks.

For each exercise, if you need to do 3 sets of one exercise, the rest time between sets cannot exceed 2 minutes. If you are done, you need to do the next exercise directly. Remember not to rest!!

Item 1: Half squat jump

1. At the beginning, half squat to the ? position, with both hands placed in front of you.

2. Jump up at least 20 to 25 cm off the ground. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind you. When you land, complete one rep.

Next, just repeat the above steps!!!

Rapidly improve jumping ability training tutorial 2

Item 2: Toe Raise (Heel Raise)

1. First, find a step or a book to stand on, and then only put your toes on it, without your heels touching the ground or on top of it.

2. Lift your toes to the highest point

3. Slowly lower it and complete it once.. Complete it with both feet and complete one set.

Rapidly improve jumping ability training tutorial 3

Item 3: Stairs

1. Find a chair and put one foot on it at a 90-degree angle.

2. Jump as hard as you can, change your feet in the air, and then put them on the chair.

3. Repeat step 2, put your original jumping foot back on the chair and complete another jump.

Rapidly improve jumping ability training tutorial 4

Item 4: Vertical Jump

1. Stand with your feet straight, shoulder-width apart, and "lock" your knees...

2. Jump with your calves only, only bend your ankles, and try not to bend your knees...

3. When you reach the ground, jump up again quickly to complete the jump.

Many girls always like to watch boys playing basketball and think boys playing basketball are particularly handsome. Therefore, many boys will think of many methods and even practice diligently just to make themselves play better. The most important thing in basketball practice is to shoot accurately. At this time, upper body strength is very important, so everyone should pay attention to this aspect of training.