What are the effective ways to train jumping ability?

There are special training methods to improve jumping ability, but they are very hard, so you must be mentally prepared before doing this. The first thing to do is to practice the half squat jump. This action means that the starting preparation action is to half squat to a quarter of the way up and then jump up. Generally, you need to jump at least 20 centimeters. Of course, if you can do it, please try your best to jump 30 centimeters. Please note that your hands still need to be placed behind your back when you jump, so that it is considered one jump. Generally, you need to jump three times.

Strength training for the lower limbs should focus on the calf triceps and quadriceps. Therefore, you must spend more time on half squats, heel raises, full squats, weighted deadlifts, delayed squats and seated squats, and be familiar with how to use these movements, so that you can achieve twice the result with half the effort.

Exercise method:

Item 1: Half squat jump

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

2. Jump up and off the ground. When in the air, keep your hands behind you.

3. Complete once when landing.

Item 2: Heel lift

1. First, find a step or a book to rest your feet on, and then place only your toes on it without your heels touching the ground.

2. Lift your heels to the highest point

3. Then slowly put it down and complete it again.

Another method is to lift your toes. In this method, you need to find something to stand on. You can find a staircase or just use a book. When doing it, you need to put your toes on top, be careful not to let your heels touch the ground, then lift your toes to the top, and then slowly put them down. This is one step completed. Then do both feet, and this is a set.