How can I practice my jump?

America's most famous vertical jump training program, practice into the expected vertical jump ability can be increased by 20 to 30 centimeters or more, exercise process is very hard, the whole process to 15 weeks.

For each action program, if a kind of action to be made 3 groups, group and group rest can not be more than 2 minutes, if finished, need to do directly to the next project, remember not to rest!

The first item: half squat jump

1, start, half squat to ? When in the air, your hands need to be placed behind you. When you land on the ground, finish once.

Next, just repeat the above steps!!!!

Rapidly Improve Bounce Training Tutorial 2

The second item: lifting the toes (heel lift)

1. First, find a ladder or a book to cushion your feet, and then only the toes of your feet on the top, the heel must not be on the ground or cushion

2. toes lifted to the highest point

3. and then slowly put down, complete a.... Finish with both feet and complete the set.

Rapidly Improve Bounce Training Tutorial 3

Third: Steps

1. Find a chair, put one foot on it at 90 degrees

2. Jump away as hard as you can, change your foot in the air, and put it on the chair,

3. Repeat 2, put the original jumping foot back on the chair, and finish another jump.

Rapidly Improve Bounce Training Tutorial 4

Fourth: Vertical Jump

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

2.

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

3. When you reach the ground, jump quickly again to finish...

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

Rapid Improvement of Bounce Training Tutorial 5

Title 5: Toe Jumps

1. Raise your toes to the highest point,

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

Frog jumping exercises are necessary to improve bounce, because, after all, it is a way to train strength. In addition to this, there are a number of other methods.

The first method, which is the most effective and the most difficult, allows you to improve your bouncing in a short time. How to do it: dig a hole, about a meter deep. Your legs tied 5 pounds of sandbags, jump into the pit. Try to leap out of the pit under weight. After half a month, dig the pit 20 centimeters deeper while increasing the weight of the load by 2-3 pounds and continue practicing. Continue this cycle until you reach the point where you can no longer lift the weight or leap out of the pit, and then the exercise is over. Unload the weight and try again to see how high you can jump.

The second method is less effective, but easier to implement. Specific method: ankle rubber bands tied to the longitudinal jump in place. Daily practice half an hour. But I feel that the effect of this method is not obvious.

Good luck, future sports stars!

Orthopedic surgeons teach you how to grow taller

1. A glass of milk every morning and evening (you can eat some steamed bread or pastries when you drink milk in the morning, don't drink milk on an empty stomach, and it's best to drink milk in the evening, half an hour after dinner, and then drink it again, and pay attention to the dinner not to eat too much rice, and the amount of rice is two thirds of your usual!)

2. Eat some soybeans every day in moderation, soybeans contain a lot of calcium and protein

3. Every night before going to bed for an hour, jump 60 times, the higher the better, and then jump rope for half an hour, 1 second to jump two, double-legged and single-legged jumping jumping in turn

4. 10 minutes of rest after jumping rope

5. Pressure on the leg, each leg pressure 60 times, pressure to the leg has a sore

6. Stretching 40 times after pressing the legs to increase the height information

7. Sleep

8. When you get up in the morning, repeat the actions of 5, 6

9. 8 hours of sleep every night, study or work busy, not less than 7 hours!

People whose epiphyses are not closed (generally under 23 years of age) train according to the above method, three months after the effect will be, the younger the age, the better the effect