How to practice jumping, do you know these methods?

Studies have found that there are many ways to practice jumping. The most common ones include flexibility training, weighted squat training, snatch training, shuttle running training, weighted running training, toe jump training, half squat jump training, high jump training, etc. It should be noted that warm-up exercises must be done before each training.

1. Flexibility training

You must insist on stretching your tendons, ligaments, and muscles in all parts of your body every day to expand the range of motion of your joints. At the same time, you must do various complex gymnastics that will help improve your body coordination. The movements should be accurate, graceful, powerful and relaxed. The author's favorite way is to bring a Walkman and do this series of warm-up exercises, which makes him feel physically and mentally happy and relaxed.

2. Weighted squat training

The basketball team has special weight-bearing equipment and barbells. It doesn't matter if you don't have them. It's just weights. You can find a schoolbag and put 30 pounds of books in it to train. Weighted squats are a relatively large amount of exercise. Don't do it every day. Do it three times a week. Each time, divide it into three groups, and do 30-50 in each group. It depends on your own quality. Don't force yourself. Excessive training will have poor results and is not good for your body.

3. Snatch training

The commonly used equipment for snatch is also barbell. Of course, you can also find something around you as a substitute, such as the 30-pound backpack in the previous step. You can also buy a 30-kilogram bucket of pure water and use it to train this item. Snatch is also a high-intensity exercise, so you need to pay attention to the time and number of times.

4. Shuttle Running Training

Explosive power and reaction ability are also essential for training jumping. The method provided here is back and forth running. Taking the basketball court as an example, the two long sides of the basketball court, sprint from one side to the other side. When you reach the other side, you touch the line with one hand and then turn back. Do this back and forth, and the number of times depends on your personal quality.

5. Weighted running training

Prepare two sandbags and tie them to your calves. Run around the basketball court with the weights. Don't run too fast. Maintain a constant speed until you can't run anymore.

6. Toe jump training

The easiest thing is skipping rope

I believe most people can jump rope. Those who can't can just imitate the movements of jumping rope. You need to jump rope quickly and start on your toes.

7. Half squat jump training

The half squat jump is commonly known as the frog jump. You can do the frog jump on flat ground, such as jumping around a basketball court, or you can find steps to frog jump on, such as the stairs in the corridor. Frog jumping is a large-scale sports event, so you need to pay attention to the intervals between training sessions.

8. High jump training

The most common training is touching the board, which is to touch the backboard. If you can't touch it, you can find a height that is more suitable for you, such as leaves of a certain height, and touch it continuously.

Precautions

Remember to do warm-up exercises before each training session.

Be careful not to take a shower immediately after every high-intensity training session. Wait until your body recovers to normal before wiping your body with hot water.

Pay attention to the interval between each high-intensity training, preferably twice a week.

Pay attention to small amount of exercise and stick to it every day, don't slack off.