How to practice jumping ability?

There are many factors that affect a person's jumping ability. First of all, it is related to age factors. In a person's life, the age of 20 to 30 is the stage when the athletic ability is the strongest. At this time, the person's jumping ability is the best. In addition, it is related to personal physique, especially closely related to factors such as the ankle and heel tendon. Some people are born with poor jumping ability, so don't force it. There are many other ways to practice jumping ability, such as the following measures.

Jumping training program:

There is no doubt that basketball is a big man's game. But excellent jumping ability is a talent given by God to everyone to bridge the gap. A good jump cannot be more visually impactful, but it can also give more time in the air to complete the action.

However, because different races and even individuals have different athletic talents, it may be difficult for more people to have elite-level jumping ability. Even if they are fully equipped and well prepared, they may not be able to jump as high as a gifted person in a suit and tie.

But fortunately, all this is not irreparable. The jumping training program introduced today is called AirAlert3, which is one of the most famous jumping training programs in the United States. If you stick to it, it is expected that your jumping ability can be improved by more than 20 to 30 centimeters!

Of course, the training process is very hard and takes up to 4 months. It is best to do 3 sets of each exercise. The rest time between sets should not exceed 2 minutes. If you are done, you need to do the next one directly. Let's go...

Item 1: Half squat jump

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

2. Jump up at least 20 to 625px off the ground (if you find it easy, you can jump to 25-750px) 3. When in the air, keep your hands behind you. When you land, complete one move. Next, just repeat the above steps. Item 2: Lift your toes

1. First, find a step or a book to prop your feet up, and then put 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, and complete one time... Complete with both feet, and complete one set (that is, one set is for both feet to do the number of times in the table). Item 3: Stairs

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. It counts as one jump with each foot. Item 4: Bounce (Vertical Jump)

1. Straighten your feet, shoulder-width apart, and lock your knees. 2. Jump using only your calves, only bend your ankles, and try not to bend your knees. 3. When you land, jump up quickly again and complete it once. This is a difficult task, so you can use your hands to help you jump up. Item 5: Toe Jump

1. Lift your toes to the highest point; 2. Jump quickly on your toes, with the jump not exceeding 1.5 or 62.5px (1px=0.04cm). Item 6: Squat Jump

This exercise is only practiced on Wednesdays. 1. Stand up, holding the basketball in front of your chest. 2. Squat down, look forward, back straight, lift your toes, and keep your thighs parallel to the ground. 3. Jump up to 8-325px, and be sure to maintain the posture of step 2. 4. Land on the ground, and complete it. 5. If you want to jump 15 times, 1-14 need to jump at 8-325px, and the 15th time, you need to jump as high as you can.

Training plan periodic table

Precautions

Week 14 is about conditioning the legs for the sprints of the final 15 weeks. Therefore, the amount of all movement exercises has been reduced. Never exceed the amount of exercises in the training table. In Week 15, practice must be done on Monday, Tuesday, Thursday, and Friday. The last week is used to fully squeeze the potential of the legs, push the legs to their limits, and also prepare for the final recovery of the entire training. So this week's training is all heavy repetitions, and requires 4 days of practice instead of 3. You will find that your jumping ability will reach its best 4-7 days after completing the 15-week training.