How to practice bouncing

How to practice bouncing is as follows:

The first movement, heel lifting training, is mainly to improve calf muscle strength, 10 times in a group, and do 3 groups.

The second action, squat, 10 times in a group, do 3 groups.

The third action, one leg jump, 10 times, one group for each of the three groups of legs.

The fourth action, one-legged jump, 10 times, three groups on each leg.

The fifth movement, legs jumping, one group 10 times, do 3 groups.

Before the formal teaching, it must be emphasized that you must pay attention to the protection of your knees when practicing bouncing, because your knees may be the biggest injury when practicing bouncing.

How to protect your knees?

First, you should have a pair of basketball shoes. At present, domestic basketball shoes and foreign basketball shoes have good shock absorption and buffering ability, and the protection of knees is self-evident.

Second, try not to practice jumping on the concrete floor. You can practice bouncing on rubber ground or grass, with good cushioning.

Third, do warm-up activities. No matter what kind of exercise, necessary warm-up activities can greatly reduce the chance of injury. For the method of warm-up, please refer to the warm-up training without ball in this article.