How to practice high jump accurately?

We all know that if we don’t have a professional coach, we won’t know the standard training methods for the various sports we do, and we will be practicing those sports blindly. So, today I will talk to you about how to practice high jump accurately? It also allows people who have not received professional training to perform a standard movement.

1. Jumping ability is a comprehensive reflection of whole body strength, running speed, reaction speed, body coordination, flexibility and agility. So we can't think that improving our jumping ability is just about jumping all day long. 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 exercises that are helpful in improving your body's coordination. The movements should be accurate, graceful, powerful and relaxed.

2. Strength training is best arranged and coached by a physical training coach. If you train on your own, it is best to do high-strength training 2 to 4 times a week. You must pay attention to safety during training to avoid accidental injuries. The so-called high-strength training is to use a barbell to perform high-load exercises. There are three most typical and commonly used exercises: weighted squats, deadlifts, and snatches. In short, the higher your scores in these exercises, the better your jumping ability will be. As for the weight, number of sets, repetitions, and movement specifications of each exercise, the principles are:

1. Do high-strength training at least twice a week and no more than four times a week to give the body time to recover, but it should be done all year round without interruption.

2. It is best to arrange the three practice methods mentioned above in each class.

3. Pay attention to the technical movement specifications of high-strength training and don't mess around.

4. Small strength training refers to training using various comprehensive training equipment and dumbbells. Lighter weights, more sets and reps. The purpose is to improve muscle endurance, thicken muscle fibers, and reduce fat. Small strength training can be varied and done every day, but it is best not to do it at the same time as large strength training. Whether it is high-strength or low-strength training, the duration of a class should not be too long, 1.5 hours to 2 hours is appropriate. It needs both strength and density.

3. Speed ​​training is also an important aspect to improve jumping ability. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of endurance. The so-called sprint requires you to rush forward at full speed after warm-up, rather than at a moderate speed. Specialized speed training is the same as strength training. You don’t have to practice every day, three hours a week is enough. Also pay special attention to using small strength training methods to strengthen the strength of the posterior thigh muscle group.

4. There are many special ways to practice jumping, such as skipping rope, jumping over hurdles, touching the basketball hoop, touching the top of the small black frame, and even touching the top of the backboard. Jumping ability training (1) Jumping ability is believed to be one of the most important physical abilities in basketball. I have heard that many people have done some movements to improve this ability, which they themselves did not know were harmful. So how can we do it? I think we should start by understanding what jumping ability is. What is jumping ability? Jumping ability and explosive power are similar. They both represent the ability of muscles to contract in a short period of time. In detail, explosive power refers to the ability to complete a jump in a short period of time, such as 30 meters, 50 meters, etc., while jumping ability refers to the ability to jump once (the time of exertion is only within one second). However, good explosive power sometimes does not represent good jumping ability, because the explosive power we generally refer to is the ability to sprint forward in a short distance runner, while jumping ability is the ability of the body to jump upward. The muscle types of the two are more or less different. For basketball players, how to train excellent "explosive power"? This has always been a very important training topic.

In fact, all exercises are not practiced blindly. For some exercises, we should use standard methods to practice in order to achieve the real effect of exercise. On the one hand, we can keep fit correctly, and on the other hand, we can be in good physical condition to face every day's work. Therefore, exercise must be done in accordance with standards, and exercise should not be empty.