How do I practice bouncing?

One, jumping power is the whole body strength, running speed, reaction speed, body coordination, flexibility, flexibility of the integrated embodiment.

So we can not think of improving the bounce on the day of jumping on the line. You must insist on stretching their whole body parts of the tendons, ligaments, muscles, expand the range of motion of the joints, at the same time, do a variety of complex gymnastics conducive to improving body coordination. The movements should be accurate, graceful, and both powerful and relaxing.

Two, strength training is best arranged by the physical training coach and counseling.

If you train on your own, it is best to train 2 to 4 times a week for big strength training, and you must pay attention to safety when training to avoid accidental injury. The so-called large strength training is the use of barbells to carry out large loads of exercises. There are three types of exercises that are typically used:

Squatting with weights, lifting bells, and snatches. In short, the higher the scores on these exercises, the better your bounce.

As for the weight, number of sets, reps, and movement specifications for each exercise, the principles are:

1. Big strength training should be done at least twice a week and no more than four times a week to give your body time to recover from the overload, but it should be done over a long period of time without interruption.

2. It is best to schedule the three exercise methods described above for each session.

3, to pay attention to the technical movement specifications of the big strength training, do not mess around.

4, small strength training refers to the use of a variety of integrated training equipment and dumbbells and other training. The weight is lighter, the number of groups and times is more. The purpose is to improve muscular endurance, thickening muscle fibers, reduce fat, small strength training can change the garden every day, but it is best not to train at the same time with the big strength. Whether big strength or small strength training, the time of a class should not drag too long, 1.5 hours to 2 hours is appropriate. There is intensity but also density.

Three, speed training is also an important aspect of improving bouncing power.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your spirit of suffering. By sprinting, you are asking yourself to move forward at full speed after the preparatory activity, not medium speed. Specialized speed training is the same as the big strength training, do not have to practice every day, three hours a week can be. Also pay special attention to the use of small; strength training means to enhance the strength of the posterior thigh muscle groups.

Four, a variety of specialized bouncing practice means very much, such as jumping rope, jumping rails, touching the basketball hoop, touching the upper edge of the small black frame, and even touching the upper edge of the rim.

Finally, I would like to mention the relationship between the nervous system and bouncing. We already know that the qualities of speed, strength, coordination, flexibility, and agility produce bouncing force when they are combined in an instant and act downward on the ground, so what is it that explodes all of these qualities in an instant and at the same time? It's motivation and the motor nervous system. In other words, if you really want to be above it all, you have to do everything you can to make your motor nervous system want to send out the strongest impulse signal to the muscles of your entire body. This strong stimulus forces the muscles to contract intensely to generate huge amounts of energy, and the intense contraction of the muscle groups has the effect of pushing the motor nervous system to be more sensitive and able to send out stronger impulses. The two reinforce each other and you jump higher and higher. However, this is also the difficult point in the difficult point, there is no super strong motivation, the motor nervous system has no super strong impulse, all the so-called scientific, modernization, management, training methods and means are all nonsense. Finally, I wish you a dream come true.

Another:

Inborn is very important, the United States is the most famous vertical jump training program, practice is expected to vertical jump ability can be increased by 20 to 30 centimeters or more, the exercise process is very hard, the whole process to 15 weeks.

For each action program, if a kind of action to make 3 groups, groups and groups of 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!!!!

Rapid Improvement of 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. lifting the toes of your feet to the highest point

3. and then slowly put down, complete a.... Finish with both feet and complete a 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 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 jump 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!

To develop explosive power, we must increase the muscle contraction force and working distance, shorten the working time, strength training, to small loads of machinery for rapid movement, without reducing the speed of the case, gradually increase the load to improve the muscle contraction force. Just said the use of "back throw" technical action to wrestle the opponent, mainly by the muscle contraction force to increase the explosive force. The increase in power can enhance the ability to control the technology, so in the usual training, not only to work on the technology, but also especially in the increase such as explosive force, improve the speed of muscle contraction work. Practice has proved that high-intensity explosive force is essential to improve performance. So how to improve explosive force? (A) change the load and speed. (ii) Strengthen the specialized technical training to improve muscle control and relaxation ability before the movement force. (C) the initial length of the muscle, only elongated muscle contraction faster speed and power. (iv) Relaxation exercises after strength exercises.

Strength plays a dominant role in the factors of explosive power, and therefore growth in strength contributes to the development of explosive power. But strength is by no means equal to explosive power. That is, it is not the case that having strength is enough to utilize the technique well in real combat. A judoka's explosive power can only be realized through a coordinated combination of basic strength and speed, technique, and sensitivity. Some people can lift a fairly heavy barbell, but not when they fall, specifically because they lack specialized strength. Judo athletes against, both power, speed, but also endurance, some of our athletes feel that the power is not bad, the key is the ability to specialize and fast power is poor. In the future training should pay attention to the transfer of power in a plate to improve the special power based on the special power.

Development of strength should pay attention to the problem:

(a) load. Facts show that only in a certain weight conditions for strength training, it is possible to make strength increase, and strength training in the use of different loads, its effect varies, therefore, in the training of different people, reasonable arrangement of load.

(ii) Excessive recovery. Exercise in a large amount of energy material consumption, exercise stops, catabolism takes a secondary position, the synthesis of energy material began to recover and more than the original body energy material content.

(c) Training interval. Practice has proved that the strength training to interval the best, because the strength growth rate is fast, stop training after the fade fast.

(d) Age and gender. The same person's strength training, the response is different at different ages, and the size of the strength value of men and women is also very different.

Regardless of gender, as long as you persist in strength training, you will have good results in maintaining and developing strength qualities.

First, the most important thing is that you are very interested in dunking`

Second, you must be able to endure the loneliness, eat the bitter` to be able to persevere.

Third, you must be confident in yourself, believe that you can do it! History has a lot of short people dunking `such as small potato Webber, 170 less than ` can even two-handed dunking ` 2000 national dunking champion 175. In the United States shorter than 175 can dunk a lot of ` although Europe and the United States is indeed very strong ` but we through the appropriate training can be completely achieved. There is an American student named Matthew in our school, you may know him, he is quite fat and not very tall, but he can jump up from the ground and grab the rim.

Fourth, dunking is not your ultimate goal, it's an exercise, it's a way to bring strength and beauty to your body, it's a way to feel like you're flying. Of course, you have to enjoy the feeling of flying.

Fifth, if you're under 170, you can't dunk a standard 3.05 rim, because there's always a limit to what you can do, because you're not a genius, and you can't train professionally. But it's possible to dunk on a rim that's 2.9-2.95 or so, and most rims are that high.

Of course, it's for the street. Except in the gym.

7th, have a good pair of basketball shoes and adequate protection. No. 8, have the time and energy to practice and not be afraid of boredom.

9th, have a bunch of friends support and participation, this is very important, preferably a few good bouncing to play together. The 10th, to be able to skillfully one-handed flying layups and the desire to fly. The desire is the first.

Two, specific physical requirements

1, this process probably lasts a few years, `but usually pay attention to physical exercise, hobby sports `and training properly can be in 1 year - 2 years can dunk, at least you can give a feeling of dunking, you can see your flying posture. Remember to work out non-stop, but not every day `` you have to keep a certain amount of time every week `` you have to pay attention to keep the effect of the training in the normal life ` 2, the body should keep less fat. Generally regular exercise will not have this problem `the key is that you may not be so when you start `but it does not matter 3, on the sports not only basketball hobby, if you let you go to practice track and field, you do not think that useless or irrelevant, or even refused. 4,If necessary, you can take a vacation (summer vacation is the best) to specialize in practicing `from the morning to the evening without stopping. This may seem a bit BT, but soon you will find yourself adapting to it, and you will be tired every day, but you will always have an inexhaustible amount of strength. 5,Believe me when I tell you that if you don't think it's working, you can leave right now. 6, it is better to know how to swim, and willing to go to the gym, or find a way to do it yourself. 7, dunking can make you confident, but do not use it to despise people taller than you, and realize that it is easier for those taller than you to do it than it is for you. Everyone has their own strengths and potential.

8, do not affect the study `this is your study outside of things ` can be sure that even if you can dunk can not enter the professional team, you still have to rely on learning. 9, fun, do not rush to see their own results, adhere to and maintain, you will slowly see the results, pay special attention to the "plateau reaction" this in the process of any practice, such as practicing the guitar, the piano, do the Olympics and so on `, will first. 10, the will first. The first is the will. 10, in with the basketball court to be active, and good at imitating the ball player action.

Three, the implementation of the process (in a few paragraphs)

When you start from the first day, you have to take it as part of life, can not be three days to fish. Don't be afraid that you won't be able to do it, and don't feel bad if you don't, because you'll learn a lot more in the process than the dunk itself.

(1) Basketball Specialized Exercise:

Dunking for playing basketball `now let's talk about how to play basketball. Basketball is a team sport, this must be clear. But many of our friends who love basketball ignore this point and play alone ``thinking that they can't do anything else ``this is wrong ``one person no matter who can't replace a group. You may be able to handle the ball well, but that's not the fun of basketball, it's the fun of everyone having fun. Don't think you're good or even despise others who can't play, it's important to have the right mindset. Quality is the first thing, a person who has been playing for 3 years but has good skills can't catch up with a person who has been playing for 6 years but doesn't have good skills, it's a fact, because the sense of basketball is the most important thing, the experience is also important, and the understanding of basketball is also different. Don't feel like you're going to war and you have to fight with other people. Being a little bit more tolerant and wise can help you make a lot of friends and learn a lot of things. Knowing this, you can go to play street basketball or even the official game ``dunking will become your weapon.

(Layup) In order to dunk, you have to layup first. There are a lot of things to keep in mind here ``a lot of people are very good at layups ``but they don't jump high enough ``this is useful in practice ``but it's not useful for our dunks. Of course, ball sense is very important. There are two types of layups: low-handed and high-handed, so we take the high-handed layups and use the low-handed ones elsewhere.

Exercise 1. High-handed layups from the center line 2 sides, alternating layups ` 10 groups ` each jump with full force ` repeatedly practiced ` until you are able to jump at the highest point of your hands to the highest point of the ball, which can make up for your height, but also increase your ability to lag. This is a basic exercise that you should pay attention to in your layups. All of your layups should follow this standard. Make sure you put your weight on the jumping leg before you jump, so that you can explode. Try to feel like you're on a spring. This feeling will eventually lead you to feel like you're flying. Practice your layups. Exercise 2: The baseline layup, as before, but with a side hand to the rim. Remember, don't be afraid to miss, don't be afraid to hit the rim, and don't take a shot until the ball is at the top of the rim. Exercise 3. Use the ball to hit the rim, the requirements as before ` provided that you must touch the rim, this is to take into account the problem of bouncing, bouncing exercises in the following. The goal of the layup is the rim, and at the highest point, push the basketball with your hand to the rim and don't let go. Repeat this over and over again to give yourself a clear goal. For example, if your height today is at the bottom edge of the rim, will you see if you've improved in a few days? Exercise 4. Long-distance layups, must be gradual, at first the jumping distance from the rim into the point, and then gradually increased, the standard is that you can send the basketball to the rim as normal layups. Pay attention to your posture, be sure to stretch, elegant. This is not urgent, it's a slow process, maybe you can't keep up with the bounce, don't blindly go to increase the distance, that will make you layups develop bad habits `movement will be deformed. But from time to time, it is necessary to try to go farther than the original distance to experience the feeling of it will make you discipline their own movements. Until one day you'll be able to make a low-handed layup from the free-throw line, a masterful jump shot from the fourth point. Put the ball on the rim. Pay attention to your movements and feel the sensation of flying during the jump. Exercise 5: Around the rim practice, that is, in the side of the jump, reverse hook layup, the feeling in the air as before.

The above five exercises are the most basic exercises, you can develop your ability to lag and control of the body, as well as the coordination of the basket, always remember that the ball is not the highest place do not shoot ` Of course, this has a certain impact on the daily game. But you have to learn to adjust yourself. These drills should be incorporated into your basketball practice as well as your shooting. Of course, you can find similar drills, many of them, and learn them in practice. It is essential that you learn the moves of some of basketball's biggest stars. Although you may not be able to do them well, repeating these difficult maneuvers will help you develop coordination, agility, bounce, etc., and will add to the spectacle of basketball. You must have the desire to go to the basket.

(Dribbling, defense, shooting, etc.)

Dribbling is very important, and dunking is not just a matter of getting out of the way and letting someone else dunk, but it's also a matter of having a certain amount of dribbling and dribbling. But this is not very relevant to the core issue at hand, so I'll leave it out in a future post.

(Rebounding) is good for bouncing and awareness `will be covered in the bouncing section.

(2) Specialized exercises on bouncing

Dunking without bouncing is unimaginable unless you are as tall as O'Brien or Yao Ming. For the dunk we pursue is actually a display of jumping and flying posture of the pursuit of beauty. There are 2 parts here, one independent of basketball and one combined with basketball.

A. Independent of basketball.

1. Sprinting and long jump. These two are very important `a good sprinter must be a strong long jumper. Speed is also a pleasure. In the dunk, 4 head muscles and gastrocnemius muscle contraction is the most intense, and sprinting and long jump is a good means to practice these 2 fast explosive power. You can practice these two sports in PE class after school. Sprint: 30 meters, 50 meters sprint, 100 meters is not necessary. But it's necessary for your overall development `to experience the contraction of the 2 muscles in sprinting `to give your best. Sprints should be run often, but not necessarily for long periods of time, to maintain a certain degree of muscle tension

It is very helpful for training and improvement. Long jump: Vertical jump, use all your strength and pay special attention to the contraction of the muscles. Sprint jump, pay attention to the starting speed and the feeling of the center of gravity of the leg when jumping, when jumping to feel your Achilles tendon pulled to the extreme. Frog jump: generally 20 meters, 4 back and forth ` can be put into the basketball after playing practice, in your fatigue when practicing these very easy to improve ` but do not overdo it. Achilles tendon exercises we all know that the length of the Achilles tendon has a great impact on the jump, if the previous exercises are mainly thigh strength training ` then the following is the training of the gastrocnemius muscle and the Achilles tendon weight lifting heel: be sure to fast ` otherwise your calves will easily become thick ` must feel that the Achilles tendon is stretched to the maximum ` and there is a kind of tearing sensation of course not really. Generally, there are such equipment in the gym, and if you don't have it, you can do it yourself. The most to a certain time you can go to the steps to do, both toes step on the steps, the rest of the part does not step, do heel lift.

Weighing squats and then burst jumps, generally 10 a set of `8 groups or so. Single-legged jumps, 30 on one leg, rotating 8 sets. Same old requirement `experience the stretch in the Achilles tendon. Single leg support squat and then get up to lift the heel, this is very difficult ` wait for your leg strength to a certain degree can do ` can exercise the thigh static and calves.

The above exercises are not necessarily special to do `but in your normal life must often do `and like a look, so that the effect.

3. fat consumption as well as against the strength of the exercise

swimming: this is the best way to quickly consume fat, you can also try to run in shallow water, so very good girls can also try. Of course, to swim on a summer vacation every day, this is to be treated as a compulsory course, and you can see the beauty of how cool! Fitness: Traditionally, the lighter the person, the better `but strength is very important `he can protect you from injuries in the confrontation. Practicing with proper loads such as bench press and so on `is good for sprinting improvement as well as power bursts for layups. The best is boxing, which fully mobilizes your whole body, especially your lower back and abdomen. Lumbar and abdominal strength is very crucial for bouncing. Lag and stretch come from bouncing and your lower back and abdominal strength and control. Lumbar and abdominal specific exercises: sit-ups, twists, back sit-ups, deadlifts, counter exercises, and leg lifts with your arms supported so that your legs are perpendicular to your body are all good.

B. Basketball-related quality exercises.

1. Sprinting to and from the court with the ball `one round trip is enough. After a break, you can continue.

2. Throw the ball yourself or ask someone else to sprint to catch the ball for a layup, farther away to have enough time to run and then catch the ball in the air for a layup. Remember not to wait until you want to catch the ball in the basket and then ask someone else to throw, so it is best to throw your own `this practice is conducive to the coordination of the pace of practice. Try it more often, and you'll get used to it. It's also known as an air catch, but it's a little more demanding than that. 3. Rebounding exercises: smash the boards yourself and then jump for the ball, and be careful to jump with the requirements of the bounce, but it's not effective in practice. This is just to practice the jump.

4.★The most important one is to feel the high practice `can touch the board can touch the board can touch the frame touch the frame ` everyone to give themselves a standard and constant competition ` attention to jumping center of gravity must be forward above, experience the feeling of gliding in the air ` the last hand to the board is not the highest point ` but the person jumped up after the hand does not move to hold up the hand ` the same as gliding to the board, so you must be full of practice, this is the core of the practice. This is the core. The jumping requirements are the same as before.

Well, here is the dunking preparation work is completed, these are the basic skills, but not you practice will be successful, you must learn how to train, so that their qualities have been greatly improved, especially jumping. Of course, it's best to combine these exercises with basketball. Sprinting is a basic skill that can be practiced at home, in the dormitory or in the corridor. If you are serious about practicing, you should be able to reach a jump of more than 80cm, which is basically enough for you to try dunking. The most important thing before dunking is the treatment and protection of sports injuries.