Jumping and explosive power training

Many sports require everyone to have super jumping ability and explosive power. However, if you want to have jumping ability and explosive power, you need to exercise. Do you know how to train jumping ability and explosive power? If you are currently working in the sports industry, we will introduce several methods to you below. We hope that you can effectively increase your jumping ability and explosive power in your daily life.

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 steps above! ! !

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.

Item 2: Toe Raise (Heel Raise)

1. First, find a step or a book to prop your feet up, and then place 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 it down and complete it again. Complete with both feet, and one set is complete.

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.

Item 4: Vertical Jump

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

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

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

This one is difficult, you can use your hands to help you jump...

Item 5: Toe Jump

1. Lift your toes to the highest point.

2. Jump quickly on your toes, and do not jump more than 1.5 or 2.5cm

Frog jump exercises are necessary and are helpful in improving jumping ability, because after all, it is a way to train strength. In addition to this, there are some other methods.

The first method is the most effective and the most difficult, and it allows you to increase your jumping ability in a short period of time. Specific steps: Dig a hole, about one meter deep. Tie a 5-jin sandbag on your legs and jump into the pit. Try to jump out of the pit while carrying the weight. After half a month, dig the pit 20 centimeters deeper and increase the weight by 2-3 kilograms, and continue practicing. Repeat this cycle until you can no longer bear the weight or jump out of the pit, and then stop practicing. Remove the weight and try again to see how high you can jump.

The second method is not very effective, but it is easy to implement. Specific method: Tie a rubber band on your ankle and jump vertically on the spot. Practice for half an hour every day. But I feel that this method is not very effective.

To develop explosive power, it is necessary to increase the muscle contraction force and working distance, shorten the working time, and during strength training, use a small load machine for fast movement. Without reducing the speed, gradually increase the load to improve muscle contraction force. The "back throw" technique I just mentioned to knock down the opponent mainly relies on the contraction strength of the muscles to increase explosive power. The increase in strength can enhance the ability to control technology, so in normal training, we should not only work hard on technology, but also pay special attention to increasing explosive power and increasing the speed of muscle contraction. Practice has proved that high-intensity explosive power is an indispensable factor in improving performance.

Improve explosive power:

1. Change load and speed.

(2) Strengthen professional technical training to improve muscle control and the ability to relax before exerting force.

(iii) The initial length of the muscle. Only when the muscle is stretched can it contract with greater speed and force.

4. Relaxation exercises after strength training.

But this training is not suitable for everyone, it can cause great damage to the knees. So you can use it as a reference, don’t train blindly.