While strengthening the basic jumping practice, we should also adhere to the regular touch height training several times a week, which is indispensable in volleyball training.
Ball or touch height training is also very effective. Kailari (a famous American man's volleyball player) was named the best man's volleyball player in the 20th century.
One of the athletes often does altitude training on the beach with 7 kg sandbags tied to his feet. Generally, he has to do the 12 group 25 times, and
The interval between each group is only 90 seconds.
Step jump is also a very common training method. Put your hands behind your head and cross, starting from the first step and starting from the semi-squat position.
Jump up one by one, you can choose one of the above goals, try not to stop before jumping to the goal, and exercise your tenacity.
You can repeat it several times. Be sure to take your hands off your head.
Another small training method:
Get a dumbbell, about 20 kg, with the forearm flat, hold the dumbbell with the palm up, naturally droop first, and then go back to the nest, 3 groups at a time, 10 once a day, 1~2 times, and find someone to worship the wrist after one month.
If you are not afraid of fatigue, don't put your forearm on the bracket. You can exercise your biceps at the same time.
Attention, be careful of strain, or the dumbbell will fall and hit your foot.
At present, the most effective bounce training-reinforcement has been considered as the most effective bounce training method. If the muscles are properly elongated or stretched during exercise, they will have greater strength and explosive power. Strengthening is the principle of training from this principle. When we exercise, there are three basic forms of muscle contraction: centripetal contraction, centrifugal contraction and isometric contraction. By jumping in situ or on a platform several tens centimeters high, and then jumping up after landing, a typical centrifugal centripetal movement is generated, which can make muscles use the elasticity of centrifugal contraction and the function of centripetal contraction at the same time, so as to achieve the purpose of improving muscle strength and contraction speed. At the same time, you need to be fast when doing training. Generally speaking, all kinds of one-legged jumps, two-legged jumps and dozens of platform jumps are all intensive training methods. Weight training combined with muscle strength training is the easiest way to improve jumping ability. Training should be carried out when the warm-up is enough, the body is most energetic and the venue is soft. Intensity: Intensive training is a kind of strength training, so the trainer needs to ensure that he has certain muscle strength. The higher the jumping point is from the ground, the higher the training intensity will be. Quantity: Foot landing times (total steps) 60- 100 for beginners, 0/00-150 for intermediate and 0/50-200 for advanced. Frequency: You can only do training twice a week at most, and the interval between exercises is at least 48 hours. Recovery: In each training, the rest time of each group is 1: 5- 1: 10, that is, jumping for 10 seconds and 50 seconds-100 seconds.
This mainly depends on the muscles of thighs and calves .. Here are some ways to enhance explosive power.
The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.
Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Problems that should be paid attention to in developing strength:
(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.
(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.
(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.
(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.
Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.
First, the most important thing is that you are eager to dunk.
Second, you should endure loneliness, suffer hardships and persevere.
Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Potato Weber, 170 is insufficient, and there is even a national dunk champion in 2000, 175. In America, many people shorter than 175 can dunk, but we can do it with proper training. There is an American student named Matthew in our school. You may know him.
Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you should be happy.
Enjoy the feeling of flying.
Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 basket, because people always have limits. You are not heaven.
Only professional training is impossible. But you can deduct about 2.9-2.95 baskets, most of which are so high.'
The street, of course. Except at the gym.
Seventh, have a pair of good basketball shoes and adequate protection. Eighth, if you have time and energy to practice, you are not afraid of boredom.
Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly with one hand. Desire comes first.
Second, all aspects of the specific physical requirements.
1, this process will last for several years, but you should pay attention to physical exercise and love sports. Properly trained players can dunk in 1 -2 years. At least you can give people a feeling of dunk, depending on your flying posture. Remember to keep exercising, but not every day. You must keep training for a period of time every week. The body should keep less fat. People who usually exercise regularly will not have this problem. The point is that you may not be like this at first, but it doesn't matter. 3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse. If necessary, you can use a holiday (summer vacation is best) to practice' from morning till night'. This looks a bit BT. But soon you will find yourself able to adapt, and you will never have inexhaustible strength, although you are tired every day. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better swim to the gym or find your own way. 7.' Dunk can make you confident, but remember not to use it to despise people who are taller than you.' You know it will be easier to practice this than you. Everyone has his own advantages.
8. Don't affect your study' This is something other than study'. What is certain is that even if you can dunk and can't make the professional team, you still have to study. 9, entertaining, don't worry about your grades, stick to it, keep it up, you will gradually see the effect, pay special attention to any "altitude sickness" in the practice process, such as practicing guitar, piano, Olympics and so on. Your will comes first.
Third, the implementation process (divided into several paragraphs)
From the first day, we should regard it as a part of life, and we can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, because you learn much more in this process than the dunk itself.
(1) Basketball Special Exercise:
The purpose of dunk is to play basketball. Now let's talk about how to play basketball. Basketball is a team project, which must be clear. But many of our friends who love basketball ignore this point and play alone. They don't think they play basketball well. This is not right. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is happiest when he is happy. Don't think they play well. Even it is important to despise others for not being able to play. Literacy comes first. A player who has played for three years but has good skills just can't catch up with a player who has played for six years. This is a fact, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Don't think you are fighting for war, go shopping with others. Tolerance and wisdom can make many friends and learn a lot. Know this.
(layup) to dunk, you must first make a good shot. There are many notices here. Many people are accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand. Elsewhere, we use high-hand layups and low-hand layups.
Exercise 1. Grasp the layup from two sides of the center line, and 10 is a set of alternate layups. Practice hard every time until you can send the ball to the highest point at the highest point of take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before takeoff, which is conducive to the explosion. Try to "feel you are sitting on a spring" more often, and this feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should send the basketball into the basket with your left hand. Remember, don't be afraid to get in, don't be afraid to hit the basket, and hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball, as before, provided that you have to touch the rebound. This should take into account the problem of bouncing. Here are some bouncing exercises. The goal of layup is to rebound. Don't let go when the basketball reaches the highest point. Repeatedly, give yourself a clear goal, such as today's height. Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture, and be sure to stretch. This is a slow process. Maybe you can't keep up with "don't blindly increase the distance", which will make you form a bad habit of layup and your movements will be deformed. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day, you can make a layup at the free throw line and jump at the fourth throw point. Send the basketball to the basket. Pay attention to your movements and realize that you want to fly when you take off.
The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the top. Of course, this will have a certain impact on daily games. But you have to learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find similar training methods yourself, many of them. Everyone should learn to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not be able to do it well, repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on. It can also increase the appreciation of basketball. You must have the desire to make a layup.
Dribbling, defending, shooting, etc. )
Dribble is very important. Dunk in actual combat is not to let others give you a way to dunk. You always have to pass and dribble to some extent. However, this has little to do with the core issues discussed now, so it is omitted and will be discussed in future articles.
It's good for bounce and consciousness. This will be explained in the bounce section.
(2) Bouncing special exercises
It is inconceivable that a dunk won't bounce, unless you are as tall as Aopang and Yao Ming. The dunk we pursue is actually a gesture of pursuing beauty to show jumping and flying. There are two parts here, one is independent of basketball and the other is combined with basketball.
A. independent of basketball.
1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30-meter and 50-meter dash. 100 meter is not needed, but it is needed for all-round development. Pay attention to the contraction of those two muscles during the sprint. You must do your best. Sprints should be run often, but the running time is not necessarily long. Keep your muscles tense.
It is very helpful for training and improvement. Long jump: In standing long jump, you must pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel that your achilles tendon is pulled to the extreme when taking off. Leaping frog: generally 20 meters, you can practice four rounds after playing basketball. It is easy to improve when you are very tired, but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, step on the steps with your toes, and don't step on the rest, so you can do lift heel.
Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 legs and one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves.
The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective.
3。 Fat consumption and confrontation strength exercises
Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is! Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine.
B. quality exercises related to basketball.
1. Sprint back and forth on the court with the ball. Just one round trip. Continue after the break.
2. Throw the ball yourself or ask others to catch the ball and make a layup. Have enough run-up time in the distance and then catch the ball in the air. Remember not to wait until you want to catch the ball, so you'd better shoot it yourself. This kind of exercise is beneficial to the practice of pace coordination. Try more and get used to it. It is also called empty grasping, but it is more demanding than that. 3. Rebounding practice: hit the board by yourself, and then take off to catch the ball. Pay attention to the requirements of jumping when taking off.
The most important thing is to touch the height, the board and the border. Everyone should set a standard for themselves and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand finally touches the board. On the contrary, people will slide to the board with their hands still after take-off, so it must be full of your practice. This is the core. The takeoff requirements are the same as before.
Ok, here's the preparation for dunk. These are basic skills, but you will succeed if you practice. You must learn how to train, so that your quality can be greatly improved, especially jumping. Of course, these trainings can be best combined with basketball. You can practice these basic links at home and in the dormitory corridor. If you practice hard, it's not surprising that your bounce should reach more than 80CM. Basically, you can try to dunk.
If famous athletes want to develop explosive power, they must first have certain strength as the foundation. If you force yourself to do quick action exercises without the most basic strength, it will bring danger and the result will inevitably lead to injury accidents. Generally speaking, explosive training requires quick action. Therefore, to prevent injury, we must be prepared for rapid muscle contraction. In other words, muscles should be in a state of contraction (tension) before making major movements. Centrifugal (reverse) shrinkage or isometric (static) shrinkage can produce this pre-shrinkage effect. The main action after anterior contraction is centripetal contraction. When doing the following exercises, think of "the speed of action". After pre-contraction, the muscles should strive to complete the main action (centripetal contraction) as soon as possible. In other words, when doing centrifugal contraction or isometric (static) contraction, try to make the muscles in the maximum tension state, and then quickly turn into centripetal contraction. This is the key to explosive action, and sprint is an example of this kind of action. In most jumping exercises, pre-contraction is actually a transitional action between foot landing and take-off-or an isometric contraction caused by a "supporting posture". In the actual weight-bearing exercise, how much weight to use and how many times to repeat it depends on everyone's development level. Generally speaking, about 50%-60% of the maximum weight I can bear. Do exercises of different joint movements. However, it should also be remembered that being overweight will lead to a decrease in exercise speed, which you don't want. Therefore, athletes should strive to cultivate the feeling of lightness in practice. As for the number of repetitions, do not exceed 20 times. Too many repetitions will only cultivate stronger endurance, not stronger explosiveness. The following will introduce two methods to improve the explosive power training of lower limbs: weight-bearing exercise: 1, running in situ-carrying barbells on my shoulders, the weight of which is 40%-50% of the maximum weight I can bear, and raising my thighs as high as possible when running, so that the thigh surface is perpendicular to the trunk, forming a 90-degree angle. The repetition frequency is 15-20 times. 2. Support the exchange of legs-hold dumbbells or shoulder barbells, and the weight of barbells should not be too heavy. Choose a step 30cm high, with one leg above and one leg below. When supporting the jump, try to keep the thigh straight, stay for a few seconds and then change the other leg. The repetition frequency is 10- 15. 3, straight leg jump-shoulder barbell, barbell weight is 40% of the maximum weight I can bear. Legs as straight as possible, ankles extended, jumping up and down as fast and as high as possible. The repetition frequency is 15-20 times. 4, half squat jump-shoulder barbell, the weight of barbell is 50% of the maximum weight I can bear. The knee joint bends nearly 90 degrees during the half squat jump, and the number of repetitions is 8- 10. 5, one-legged jump-holding a dumbbell to do a 25 -30-meter one-legged jump, when jumping, the thighs are closed as much as possible, and a "squat" action is made at the moment of landing. Jump deep practice, what is jump deep? As the name implies, it refers to the process of jumping from one height to another (both legs can be used). For example, the practice of jumping off the box and jumping on it, or the practice of continuous hurdles. In addition, athletes should pay attention to take off quickly after landing when doing the following exercises. Whether you land on your feet or one foot, you should be elastic and do a "scraping" action. Different from the exercises introduced earlier, there is no need to bear weight when doing deep jump exercises. But it is also important that the ground should be "soft" when practicing. The ground should play a "buffer" role, such as gymnastics mats. In short, try to avoid doing deep diving directly on the concrete floor. 1. Jump with both feet-choose a height of about 80cm, which can be a jumping box or a stool, and put a railing at a distance of 1 m from the jumping box. Practitioners stand on it and jump down. When their feet touch the ground, they try to jump over the railing as fast as possible. With the improvement of the exerciser's leg strength, the hurdle can be enlarged and the height can be increased, which varies from person to person. In addition, after jumping from a height, you can catch continuous frog jumps. 2. Jump on one leg-choose a height of about 80 cm, jump box or stool, and the practitioner can stand on it and jump down. As soon as his foot touches the ground, he can jump over the fence with one foot or jump with one foot. After a period of weight-bearing and deep diving practice, students' leg strength and explosive power will be greatly improved. At this time, if they do special exercises, they will not get hurt, which will have a multiplier effect on improving their grades.
My own experience and views:
I have practiced jumping for four years and tried different methods. From 50cm before my practice to 1m at the peak, I won the first place in college long jump and triple jump every year, which was achieved by the following methods.
The touch height of my upright arm is 2.45 meters.
1, practice "squat" for 3 years, and hold 10 kg dumbbells in both hands to squat until the buttocks touch the heel and the heel is slightly off the ground, once a day for 3 years;
Results: It was near the first anniversary after starting practice, and the flying speed was very fast. I often picked up the backboard behind others, with an average bounce of about 70cm. Your ability to take off continuously is very good, and you almost touch the ball above the basket.
2. From the second year to the fourth year, practicing "heel lifting" is a calf exercise. They hold two dumbbells at 10 kg and lift their heels quickly, once at 100~200, and practice once a day for two years.
Results: The absolute height of jumping increased and the ability of running and jumping improved rapidly. The jump can reach 3.30 meters, but the height of the take-off with both feet has basically not changed.
3. The third year to the fifth year of practicing "explosive power" is the stage of combining run-up and take-off, and it is also the first time to leave the pure strength exercise and join the training stage for the purpose of competition. Run-up practice, increase the speed as much as possible in eight steps and widen the stride as much as possible; Take-off exercises to release strength from the soles of feet at high speed;
Results: In situ, the take-off height of both feet decreased slightly, because the squat was abandoned, but the touchdown height of the run-up reached more than 3.40 meters, and it reached 3.47 meters when it was in good condition.
Summary: Squat is the foundation and a compulsory exercise for the position of center and power forward. If you play small forward or guard, don't practice too much, because the thigh muscles will become a burden when playing basketball (I feel deeply when dragging the muscular thigh to dribble through); Heel-lifting exercises are very effective, suitable for small forwards and defenders, and have a very obvious effect on changing direction, accelerating and other actions to get rid of defenders (just because calf strength is more secret than thigh strength, it is impossible for ordinary people to react more than one meter in one step); Explosiveness exercises must be practiced, and then the thighs are strong. Without the assistance of explosiveness exercises, the individual jumping potential can only play 60%.
Practicing squat can provide support for your inside confrontation, and solid waist and leg muscles can make you fight against a center who is taller than yourself;
Practicing heel lifting can provide elegance for your three-step layup, and I also practiced heel lifting to dunk successfully;
Practicing explosive power can improve physical fitness by several grades. When you are in the palace, you will find that you can easily get rid of the opponent's defender after five steps (a good fast break, like a good rebound, can make the opponent surrender early).
Remember, don't practice too much. Strong jumping ability is enviable, but the sequelae are likely to make you miserable.
In addition, excessive exercise will lead to the wear of legs and gait joints, and even lead to the loss of soft tissue protection function, and direct friction of bone tissue will cause pain; Or the explosive force is too strong to cause ligament strain and bone tissue dislocation.
Carter, Webber Potato, Saboniz (a non-American high center who once jumped from the free throw line) and so on, all let Superman's explosive force destroy his knee or ankle.
So, don't push yourself too hard, step by step.
Write a small proposal that varies from person to person:
Squat: once every three days, four groups each time, the maximum negative weight of each group is 60%~70%, and each group 10~ 15 times (basically, the whole person is weak after squatting);
Heel lift: twice a week, staggered with squat. First, lift heel warms up 20-50 times without load, then lift heel 60%-70% of the maximum negative weight, three groups at a time, each group 15-30 times, and finally bounces without load. After each take-off, bow and abdomen in the air, try to touch the chest and thighs, and then resume as ligament relaxation exercises before landing, the number of times.
Explosive power: twice a week, alternating with squats, strides and eight steps, roughly calculate the distance and time rhythm of each time, and strive to break through their own historical records every month. After half a year, you will find that the distance of the first three steps under the same rhythm has increased by nearly 0.5 times compared with the past. This is the difference in physical quality of a grade. Congratulations! You can see your Fei Ying in the game.
By the way, do aerobic exercise every week. Simple anaerobic exercise (muscle exercise) may make your body function "biased", that is, you will be exhausted after only half a game.