Jump training, these methods are the most effective

While basketball players pay attention to their overall strength, they also have very high requirements for jumping ability. In most cases, they are trained according to methods such as half-squat jump, toe lift (heel lift), step, vertical jump, toe jump, squat jump, etc., and the effect is very good.

1. Half squat jump

① At the beginning, half squat to 1/4 of the body position, with both hands placed in front.

②Jump up at least 20 to 25 cm off the ground. (Depending on your ability, you can increase the distance appropriately)

Reminder: When jumping in the air, the hands placed in front of the body need to be placed behind the back. When you land, place your hands in front of you again, and repeat this exercise.

2. Raise your toes (heel raise)

①First, find a step or a book to support your feet, and then place only your toes on it, without letting your heels touch the ground or be supported.

②Lift your toes to the highest point, as high as possible.

③ Then slowly put it down and complete it again. Complete with both feet, completing one set.

3. Stairs

①Find a chair and place one foot on it at 90 degrees.

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

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

4. Vertical Jump

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

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

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

Reminder: This is a bit difficult, you can use your hands to help yourself jump.

5. Toe Jump

①Lift your toes to the highest point.

② Jump quickly on your toes, but the jump should not exceed 1.5 or 2.5cm.

6. Squat jump

①Stand up and hold the basketball in front of your chest.

② Squat down (half squat), look forward, straighten your back, lift your toes, and keep your thighs at 90 degrees.

③Jump up to 8-13cm, and be sure to maintain the posture in step 2.

④Land and complete it.

⑤ If you want to jump 15 times, the first 1-14 times need to jump at 8-13cm, and the 15th time, you need to jump as high as you can.