Category I: Jump Depth Series: Effect: 5 Risk: 5
Deep jump, then vertical jump:
Although this action is a deep jump, it is relatively less risky, because you only need to make a simple jump, not a complicated crotch, and try your best to jump to another height.
Long jump after deep jump;
The risk of this action should be the biggest in the jump depth series, but the corresponding effect is also the best. First of all, it can bring you excellent jumping ability, and this jumping ability is not only vertical, but also horizontal long jump ability. It's just that this method is easy to cause a big impact on the knee, especially when using rebound borrowing.
Traditional jump depth:
This is the most traditional deep jump training, jumping from one place to another immediately, without much introduction.
Long jump after deep jump:
Although the risk is minimized, the vertical impact on the knee is not great because of the long jump. But it brings a problem, that is, it has little effect on improving the vertical jumping ability.
Note: the trainer does not jump with both feet at the same time, but jumps back and forth. Simply put, this method will directly increase the pressure on the knee when you fall, but in fact, due to the way of exerting force, it will reduce the strength of your rebound and help protect the health of your knee from the side. The reason why we don't advocate jumping deep is because it needs too much knee bounce, which will make you miserable. But if it can be protected to a certain extent, why not try this very helpful training method?
Category II: Step Jump: Effect 4 Risk: 2
Continuous step jump:
This training method is helpful for continuous long jump and frog jump, but it has limited significance for vertical jump.
Low box jump step:
This training method tests the strength of your calf, and it is one of the very good methods to train the jumping ability through the quick jump of your calf.
Ordinary jump steps:
Don't let it turn into a low box jump. The latter means to exercise the calf, while the ordinary jumping step is to exercise the maximum jumping force under asymmetric stress.
The tall box jumps over the steps;
The significance is to improve the trainer's hip flexion ability and let you learn to use the strength of the hip to do something.
Ordinary jump steps:
Only one leg is replaced by two legs, which improves the maximum jumping ability under the force of both legs.
Category III: Comprehensive Technology Category: Effect 5: Risk 3
Jump up and feel the height:
Needless to say, this.
Step by step:
The purpose is to improve the trainer's jumping ability when asymmetric force is exerted, and try to avoid rebounding and borrowing, otherwise the knee will have endless trouble.
Load-bearing jump:
Needless to say this.
Load lateral jump:
This action can help you complete the dunk that Noble didn't finish this year, and improve your lateral hip and anti-hip strength.
Frog jumps:
It is no longer a traditional jumping frog leap, which can protect the knee from injury.
Continuous obstacle jump:
This is an excellent training method to improve the jumping ability. Perhaps your only concern is where to find these highly consistent persistent obstacles.
Elastic ball lateral jump:
Compared with the ordinary side jump, he requires your body to be more stable and your skills to be better.
Side jump:
The most primitive side jump.
One-leg lateral jump of balance board:
On the basis of improving calf strength, you need your sense of balance and better rhythm.
Lateral runout of balance plate:
Similarly, the side jump without obstacles will make you wonder how the training is completed. With the balance board, you can improve your ability of side long jump and high jump.
Balance board feet lateral jump:
On the basis of improving the take-off ability of your feet, you have perfected your skills and sense of rhythm.
These are jumping skills training moves that many trainers are not clear about. We suggest arranging these movements on a separate training day. You are not required to jump at high altitude, but you are required to do it as much as possible, because the technology requires proficiency, which is a process repeated many times. It is of little significance to go to high intensity alone.