How to practice jumping at home?

Some people are born with poor jumping ability, so every time they take the standing long jump event in the physical test, they feel a headache and worry that they will not pass. But in fact, jumping ability can be improved through training. Here, I will introduce to you several methods of training jumping ability. As long as you can persist in training, I believe that you can improve your jumping ability through these methods.

1) Half squat with weight. Stand upright with your legs shoulder-width apart. Hold a fitness bar with both hands and place it on your shoulders (if you don't have one, you can cross your hands in front of your chest). Then squat down until your thighs are parallel to the ground. Repeat this movement 3 sets of 20 times. 2) Lunges. Stand upright with your right foot forward and your left foot behind. Bend your left knee slightly. Then do squats, making sure to maintain balance while squatting. Repeat 3 sets of 20 reps on each side. 3) Stretching exercises. Stand upright with your legs together, then use your left hand to pull your left ankle as close to your hips as possible, hold this position for 15 seconds, then switch to the other leg. Leg stretching is very important. It can prevent the legs from becoming thicker after exercise and make the leg lines smoother. 4) Lie on your back and spread your legs. Lie flat on the floor with your back flat on the floor.

Bring your legs together and lift them up, forming a 90-degree angle with your upper body. Then spread your legs as wide as possible and then close them again, repeating this movement 3 sets 30 times. 5) Sit and hold the ball. Sit on the floor, put your hands behind your back, and lean your upper body back slightly. Bend your legs, place a ball between your knees, squeeze inwards until you are exhausted, then release. Repeat this movement 3 sets, 20 times each set. 6) Weighted heel raises. You can do this exercise with your bare hands or with 3-5 pound dumbbells. Stand on tiptoes, stay at the highest point for 2 seconds, feel the calf muscles working, then lower yourself. Repeat this movement 3 sets of 30 times. Be sure to massage your calves and do stretching exercises afterwards.

After reading the editor’s introduction, do you think that it is not difficult to improve your jumping ability? The most important thing is that everyone can persevere, as the saying goes, "Where there is a will, there is a way." Also, what I want to tell you is, before and after each training. Everyone should remember to massage their calves to avoid strain during training or thickening of the calves in the future.