I want to practice muscle, strength, bounce and explosiveness. Who has any good methods?

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, the 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 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.

(A), the definition of explosive force

Explosive force refers to the force that makes the instrument (or the human body itself) move as far as possible in the shortest time. As the name implies. This kind of power, like gunpowder explosion, can explode huge energy in an instant. Some scholars use the following formula to express explosive power:

Explosive power = strength × speed

Explosive power, its calculation unit is horsepower, watt, kilogram * meter/second, card/second, etc. Explosive power is one of the basic elements of physical fitness, which is the most important for short-term high-intensity exercise. For example, a person weighing 70 kilograms can jump 70 centimeters vertically, and the time from the beginning to the end of the jump is 0.3 seconds. The explosive force is calculated as follows:

70× 0.7 ÷ 0.3 = 163kg * m/s。

Because 1 horsepower = 75 kg * m/s.

So the player's explosive power is equivalent to 163÷75=2. 1 horsepower.

(2) the type of explosive force

Explosive power is divided into the following three types:

First, high power: that is, exercise within 30 seconds.

Second, medium power: that is, movement between 30 seconds and 5 minutes.

Third, the downward force: that is, exercise between 5 points and 15 points.

According to this distinction, muscle strength and speed belong to high explosive power, muscle endurance belongs to medium explosive power and endurance belongs to low explosive power. In other words, most sports need explosiveness.

(3) The principle of explosive force training

First, the principle of efficiency: explosive force training must try to achieve the maximum training effect with the least manpower, material resources, financial resources and time.

Second, the special principle: explosive force training must conform to the characteristics of sports.

Third, the principle of continuity: during the training period, we must persevere and uninterrupted.

Fourth, the principle of change: the principle of long-term change: for example:

(1) The first stage: no-load jump training.

(2) The second stage: light load jumping training.

(3) The third stage: heavy-load jumping training.

(4) The fourth stage: stretching and contraction training. Short-term change principle: for example:

(1) The change of training mode.

(2) The change of training intensity.

(3) the change of training speed

(4), explosive force training methods

A, muscle strength training method

1. Equal length training method

Step 2 wait for training

3. Constant speed training

4. Stretching and contraction training

5. Equal length and tension mixed training

(1) Intermediate muscle strength training method: This training method is to carry a certain weight and divide the range of motion of the joint into several different angles, and stop at each angle for about 5 seconds.

(2) Antagonistic muscle strength training method: This method is also called explosive muscle strength or explosive muscle strength training method;

Its implementation is a kind of training that keeps the load at a certain angle for a period of time and then straightens or contracts at the fastest speed. During the resting period of load, muscle fibers and motor nerves are excited, resulting in greater contraction force and contraction speed.

Second, the speed training method

1. Repeat training 7. Load reduction training

Step training 8. Lower limb speed training

3. Beach training. Upper limb speed training

4. Weight training 10. Predictive speed training

5. Slope training 1 1. Reaction speed training

6. Increase the load training 12. Rotation speed training

Third, jump training method

1. Continuous vertical jump training

2. Continuous standing jump (leapfrog) training

3. One-legged jumping training

Jumping training

5. Deep jump training

Four, constant speed training method

Advantages of isokinetic training:

1. moderate resistance at any angle.

2. Try your best from any angle.

3. Joint stretching and contraction training are carried out simultaneously.

4. No overload phenomenon; Therefore, it is safe and reliable.

5. Equal length training can be implemented.

6. Muscle strength training of 50-60% of the maximum muscle strength can be implemented.

7. Speed training can be implemented (low speed 3 to 10 rpm, medium speed 10 to 25 rpm and high speed 25 to 50 rpm).

8. You can carry out speed muscle endurance training at 40 ~ 50 rpm.

Five, weight training (six times)

First, the training method: barbell, barbell, roll (stretch), and then rest. The more barbells.

More and more.

Second, the training intensity: that is, the training intensity can be lifted 6 times, and try to do it at the fastest speed. If the number of times is increased from 6 times to 12 times, it is necessary to test the weight, increase the weight, and start again from 6 times.

3. Training frequency: 3 days a week, 12 items per day, 6~ 12 times per item.

Fourth, training time: the sooner the better.

Verb (abbreviation of verb) rest time: 2~3 minutes.

This plan has almost got what you need.

in addition

You can refer to:

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