What is the best way to practice jumping?

For those who like sports, especially basketball, practicing jumping ability is a must. Because people with good jumping ability will have a great advantage in playing basketball. Of course, for friends who often practice high jump and long jump, bouncing is also very important. In life, if you want to practice your jumping ability, you definitely need to put in some effort. So, what is the best way to practice jumping?

Jumping ability is a comprehensive reflection of whole body strength, running speed, reaction speed, body coordination, flexibility and agility.

Item 1: Half squat jump

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

2. Jump up at least 20 to 25 cm off the ground. (If you find it easy, you can jump to 25-30cm). When in the air, keep your hands behind you. When you land, complete one rep.

Next, just repeat the above steps!!!

After the modification of the half squat jump exercise, the height can be changed. Starting from the starting posture, 3 jumps upward constitute a set of exercise, and 1-3 minutes is a large set of cycles. Here are the steps:

1. Set an appropriate duration based on personal ability.

2. The pause time between each set should not exceed 2 seconds.

3. Taking the start of jumping as an example, put your arms behind your back or behind your head. When you jump for the first time, relax and jump to 40% of the height of your full-strength jump. The moment you land, use the front half of your foot to support your body and push off the ground again to jump to 70% of the height of your full-strength jump. After landing, push off the ground again and jump to the highest possible height with all your strength. After landing firmly, proceed to the second set. Last 1-3 minutes.

Such jumping exercises can bring the muscles from a relaxed state to a tense state. During the process, the muscle fibers are highly contracted, generating explosive power and muscle endurance. It is a high-intensity training type.

Rapidly improve jumping ability training tutorial 2

Item 2: Toe Raise (Heel Raise)

1. First, find a step or a book to stand on, and then only put your toes on it, without your heels touching the ground or on top of it.

2. Lift your toes to the highest point

3. Slowly lower it and complete it once. Do it with both feet and complete one set.

Rapidly improve jumping ability training tutorial 3

Item 3: Stairs

1. Find a chair and put one foot on it at a 90-degree angle.

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

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